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Trojan's Journal
(Click here to view the original thread with full colors/images)
Posted by: TROJANNATION
Here is a link to one of my other journals. I will put in several past workouts, but obviously I can't get them all...
TROJANNATION and the NATIONAL WEIGHTS - All The Misc
This picture is about two weeks old at 5'8.5" 208 lbs.
Posted by: TROJANNATION
Tuesday, January 1st: Back & Chest
PULL UPS
Bodyweight (217)x10
Bodyweight (217)x10
Bodyweight (217)x10
BARBELL ROW
155x10
205x10
245x10
CABLE CROSSOVER Weight per side
80x10
80x10
80x10
INCLINE FLYE Weight per dumbell
50x15
50x15
50x15
LOW CABLE CROSSOVER Weight per side
50x10 (5 second reps)
50x10 (5 second reps)
50x10 (5 second reps)
PULL UPS Neutral grip
Bodyweight (217)x7 (hold for 5 seconds at top)
*My weight for today was up to 217 because I had on my snow boots and multiple layers. Total workout time was about 30 minutes
Posted by: TROJANNATION
Wednesday, January 2nd: Delts & Arms
DC SHOULDER EXERCISE
30
BARBELL FRONT RAISE
45x10
45x10
DUMBELL FRONT RAISE Weight per dumbell
30x10
30x10
SUPERSET: SEATED LATERAL + BENT OVER LATERAL Weight per dumbell
30x10 + 30x10
30x10 + 30x10
30x10 + 30x10
REVERSE CABLE FLYE Weight per side
30x10
30x10
30x10
INCLINE ALT. DUMBELL CURL Weight per dumbell
30x15
35x12
40x10
50x10
60x8
CABLE PREACHER CURL
90x10
100x10
110x10
CABLE KICKBACK Per arm
40x10
40x10
40x10
OVERHEAD CABLE CURL Weight per side
50x10
50x10
50x10
70x7->30x10
Posted by: TROJANNATION
Thursday, January 3rd: Legs
DEADLIFT
155x8
245x5
335x5
425x5
495x1 PR
SUPERSET: BARBELL HACK SQUAT + SMITH MACHINE SQUAT (PARALLEL)
245x5 + 285x8
245x10 + 285x8
245x10 + 285x10
GOOD MORNINGS
45x15
45x15
45x15
DONKEY CALF RAISE
140x20
185x20
185x20
SEATED CALF RAISE
235x15
285x10
235x12
*I have been taking cell tech and NO2 for the last few days and it's making a big difference in my strength. It was very noticeable on my deadlifts today; 425x5 felt pretty easy, and 495x1 was a lot easier than I expected and I'm sure I could have done more.
Posted by: TROJANNATION
Saturday, January 5th: Chest & Back
BENCH
45x12
95x8
135x5
185x5
225x5
275x5
315x5
335x4
BENCH PARTIALS
275x5 (bottom half)
225x10 (bottom half)
225x5 (middle third)
LOW CABLE CROSSOVER Weight per side
50x12
60x12
70x12
ONE ARM CABLE ROW Weight per side
150x10
160x10
170x10 PR
STRAIGHT ARM PULL DOWN
120x10
130x10
140x10
150x10 PR
Posted by: TROJANNATION
Sunday, January 6th: Ski Day
Today I had to patrol up at the ski hill, so I was stuck up there all day. On days that I don't have to work I just go up in the morning and ski for a few hours. Last night we got about a foot of fresh power, so I was skiing that for almost 7 hours straight. It snowed throughout the day as well, so it was fucking awesome. I was thinking about doing leg day today anyway, but my legs are done and that's a better leg workout than I could have gotten in the weight room anyway. The only bad thing was that I was in a rush to get up there and didn't bring any food or protein powder. I had a cheeseburger up there and ate it on the lift, but that's all I had to eat all day. I also didn't drink any water all day because the snow was so good 
Posted by: TROJANNATION
Monday, January 7th: Legs
SUPERSET: LEG EXTENSION + SQUATS (PARALLEL)
50x12 + 135x12
75x12 + 185x12
100x10 + 225x10
125x10 + 275x10
150x10 + 295x10
HALF SQUATS
365x10
405x10
LEG EXTENSION DROP SETS
200x5->150x8->125x8->100x6->75x6->50x10
150x10->100x10->50x10
LYING LEG CURL
75x15 (5 second reps)
85x12 (5 second reps)
95x10 (5 second reps)
105x10 (5 second reps)
115x8 (5 second reps)
125x5 (5 second reps)
*Good workout today. I went lighter on squats than I usually do because the supersetting with leg extensions hammered my quads. After the drop sets my quads were so pumped that I had a hard time getting in position to do leg curls.
Posted by: TROJANNATION
Tuesday, January 8th: Cardio
TREADMILL
3 MPH - 2 minutes
6 MPH - 1 minute
3 MPH - 1 minute
8 MPH - 1 minute
3 MPH - 1 minute
10 MPH - 1 minute
3 MPH - 1 minute
10 MPH - 1 minute
3 MPH - 1 minute
10 MPH - 1 minute
3 MPH - 1 minute
10 MPH - 1 minute
3 MPH - 1 minute
10 MPH - 1 minute
3 MPH - 1 minute
10 MPH - 1 minute
3 MPH - 1 minute
10 MPH - 1 minute
3 MPH - 1 minute
8 MPH - 1 minute
3 MPH - 1 minute
6 MPH - 2 minutes
3 MPH - 2 minute
TOTAL TIME: 26 minutes
Estimated Calories Burned: 300
Distance: 2.3 miles
*Cardio was done first thing in the morning after taking 40 g's of whey protein
Posted by: TROJANNATION
Tuesday, January 8th (just barely): Delts & Arms
FACE PULLS
100x10
110x10
120x10
130x10
140x10
UPRIGHT ROW (SMITH MACHINE)
126x10
146x10
166x10
SUPERSET: CGBP + BARBELL CURL
135x10 + 115x10
135x10 + 135x10
SUPERSET: CABLE HAMMER CURL + ROPE PRESSDOWN
150x12 + 150x12
160x10 + 160x10
SUPERSET: OVERHEAD CABLE CURL + SKULL CRUSHER
130x12 + 95x10
130x12 + 95x10
GIANT SET (each exercise done consecutively in a giant set)
BARBELL CURL: 135x9 +
CGBP: 135x10 +
CABLE HAMMER CURL: 150x9 +
ROPE PRESSDOWN: 150x10 +
OVERHEAD CABLE CURL: 130x8 +
SKULL CRUSHER: 95x10
*Because of dinner plans tonight I had to get a late lifting session in.
Posted by: TROJANNATION
Wednesday, January 9th: Back & Chest
PULL UPS
Bodyweight x10
Bodyweight x10
Bodyweight x10
SEATED CABLE ROW
150x12
240x10
290x8
DUMBELL PULLOVERS
45x15
50x15
55x15
SUPERSET: INCLINE DUMBELL PRESS + INCLINE FLYEWeight per dumbell
55x15 + 55x10
65x15 + 65x10
CABLE CROSSOVER Weight per side
80x10
90x10
100x10
*Another late workout tonight... but at least I got it in
Posted by: TROJANNATION
Thursday, January 10th: Delts & Arms
SUPERSET: STANDING LATERAL RAISE + BENT OVER LATERAL RAISE Weight per dumbell
30x10 + 30x10
30x10 + 30x10
30x12 + 30x12
REVERSE CABLE FLYE Weight per side
30x10
30x10
30x12
INCLINE ALT. DUMBELL CURL Weight per dumbell
30x15
40x12
50x10
*On these I did not curl my wrists as I brought the weight up, and it really seemed to hammer my biceps more. I was reading an old article about Arnold a few days ago and he often did dumbell curls this way, and it definitely works.
PREACHER CURL
95x10
95x10
*My elbow was bothering me, so I only did two sets
OVERHEAD CABLE CURL Weight per side
40x10
40x15
50x10
CABLE KICKBACK Weight per side
40x10
40x10
*My arms felt pretty pumped today, so I took a post-workout arm measurement and had 17 7/8" on both arms.
Posted by: TROJANNATION
Friday, January 11th: Legs
JUMP ROPE
150 skips
DEADLIFT
155x8
245x8
335x18 PR with that weight
335x10
BARBELL HACK SQUAT
245x10
245x10
245x8
*grip slipped on 8th rep of last set
SUPERSET: LYING LEG CURL + GOOD MORNING
85x12 + 45x10
95x12 + 45x10
105x12 + 45x10
DONKEY CALF RAISE
140x25
190x20
220x20
245x12
SEATED CALF RAISE - SMITH MACHINE
176x15 (5 second reps)
196x12 (5 second reps)
216x12 (5 second reps)
Posted by: TROJANNATION
Monday, January 14th: Chest & Back
BENCH
45x12
95x8
135x5
185x3
225x1
225x25
135x25
CABLE CROSSOVERS Weight per side
80x10
90x10
100x10
STRAIGHT ARM PULL DOWN
140x10
150x10
160x10 PR
REVERSE GRIP BENT OVER ROW
225x10
225x10
225x10
Posted by: TROJANNATION
Tuesday, January 15th: Legs
JUMP ROPE
150 skips
SUPERSET: LEG EXTENSIONS + SQUATS (PARALLEL)
50x10 + 135x10
75x10 + 225x10
100x10 + 225x10
125x10 + 275x10
150x10 + 315x10
175x10 + 315x10
SUPERSET: NARROW STANCE SQUATS (PARALLEL) + STANDING CALF RAISE
225x10 + 225x10
225x10 + 225x10
225x10 + 225x10
STANDING LEG CURL Weight per leg
70x12
80x12
90x12
DONKEY CALF RAISE
216x20
236x18
246x15
256x12
176x20
SEATED CALF RAISE Rest between sets was just long enough to change weight
126x15
146x15
166x15
186x15
206x12
Posted by: TROJANNATION
Wednesday, January 16th: Delts & Arms
SUPERSET: CABLE HAMMER CURL + ROPE PRESSDOWN
120x12 + 120x12
130x12 + 130x12
140x12 + 140x12
SUPERSET: OVERHEAD CABLE CURL + OVERHEAD DUMBELL EXTENSION
100x12 + 50x12
110x12 + 55x12
120x12 + 60x12
BARBELL CURL
95x12
105x12
115x10
SUPERSET: UPRIGHT ROW + REVERSE CABLE FLYE Weight for flyes per side
135x10 + 30x10
135x10 + 30x10
135x10 + 30x10
*I had to go light and cut down the volume a little today because I am sick, and it was in the teens when I worked out
Posted by: TROJANNATION
Thursday, January 17th: Chest, Back & Calves
SUPERSET: PULL UPS + CABLE CROSSOVERS Crossover weight per side
Bodyweight x10 + 80x10
Bodyweight x10 + 90x10
Bodyweight x10 + 100x10
TRI-SET: INCLINE DUMBELL PRESS + INCLINE FLYE + SEATED CABLE ROW
Weight for Dumbell Press & Flye per dumbell
50x12 + 50x12 + 180x15
55x15 + 55x10 + 230x15
60x15 + 60x10 + 300x15 PR
DUMBELL PULLOVERS
60x12
60x12
60x12
SEATED CALF RAISE - SMITH MACHINE
176x15
226x15
276x15
296x12
276x12
226x15
176x20
126x46
*Each final rep per set was held at top position for as long as possible, except for the final set
Posted by: TROJANNATION
Friday, January 18th: Delts & Arms
SKIING
I went up to go skiing today, and the lift was broken. Since I had driven up there I decided to hike the hill a couple times and get a few runs in.
TRI-SET: BENT OVER LATERAL + STANDING LATERAL + FRONT RAISE Weights per dumbell
20x12 + 20x12 + 20x12
20x12 + 20x12 + 20x12
FACE PULLS
110x10
120x10
INCLINE ALT. DUMBELL CURL Weight per dumbell
30x12
40x10
50x10
60x7
CABLE PREACHER CURL
100x10
100x10
100x10
SUPERSET: OVERHEAD CABLE CURL + CABLE KICKBACK Weight per side
40x10 + 30x10
40x12 + 40x10
40x12 + 40x10
Posted by: TROJANNATION
Friday, January 18th: Calves
SUPERSET: STANDING CALF RAISE - SMITH MACHINE + JUMP ROPE
246x20 + 50 skips
266x20 + 50 skips
286x15 + 50 skips
286x15 + 50 skips
216x20 + 50 skips
DONKEY CALF RAISE <30 seconds between sets
176x30
176x25
176x20
176x18
176x15
SUPERSET: JUMP ROPE + DONKEY CALF RAISE
100 skips + 126x53
50 skips + 126x40
Posted by: TROJANNATION
Sunday, January 20th: Bench & Calves
SKIING
Today I went skiing for about three hours. Visibility wasn't very good, but the snow was and I hit it hard while I was there. My lifting was done a few hours later.
JUMP ROPE
150 skips
BENCH
45x12
95x8
135x8
135x8
185x1
225x1
185x37 (couldn't quite lock out on 38th rep)
*I was doing 185 for a contest put on by Applied Nutriceuticals for most reps in a minute, and my camera didn't record
SEATED CALF RAISE - SMITH MACHINE
176x20
226x18
246x18
266x20
286x20
306x20
286x20
266x24
246x20
226x20
176x20
FACE DOWN SINGLE LEG CALF RAISE ON VERT. LEG PRESS
Weight & Reps are per leg
95x12
95x15
115x15
125x15
125x15
BENCH
185x1
225x1
185x34
*I had planned on doing legs today, but at the last minute I decided to make my bench video since I went skiing. I was all kinds of pissed off that my camera didn't record my first attempt, but since the deadline isn't until the 30th and you are allowed to make more than one entry I decided to give it another shot at the end of my calf workout. I didn't expect to get as many as the first time, but I wanted to have something to put up for today. At least I have an idea of where I'm at now.
Posted by: TROJANNATION
Monday, January 21st: Light Workout
SUPERSET: LEG EXTENSIONS + STANDING CALF RAISE
50x12 + 135x20
75x12 + 135x20
100x12 + 225x20
125x12 + 225x20
150x12 + 225x20
175x12 + 225x20
On leg extensions I was really focusing on the teardrops.
LEG EXTENSION DROP SET
175x10 ->
150x8 ->
125x8 ->
100x8 ->
50x10
SUPERSET: DONKEY CALF RAISE + JUMPING ROPE
126x15 + 50 skips
216x15 + 50 skips
236x15 + 50 skips
246x15 + 50 skips
256x15 + 50 skips
Last rep of each set was held at top for a 30 count before slowly lowering back down
*It was 4 degrees outside when I started my workout, and 0 by the time I finished, and I am getting sick again so I decided to have a quick workout and focus on some of my lagging bodyparts.
I also went skiing for a couple hours this morning, but I wasn't feeling well at all and it was extremely cold so I quit early.
Posted by: TROJANNATION
Wednesday, January 23rd: Calves & Biceps
SEATED CALF RAISE - SMITH MACHINE
176x20
226x20
276x15
296x16
296x15
296x15
276x15
226x20
176x20
126x20
Last rep of each set was held for a 10 count at top
FACE DOWN SINGLE LEG CALF RAISE ON VERT. LEG PRESS
Weight and reps per leg
125x15
125x12
125x10
Sets were done consecutively, no rest other than while doing the opposite leg
ALT. DUMBELL HAMMER CURL DROP SET Weight per dumbell
50x10 ->
40x10 ->
30x10 ->
20x10
EZ BAR CURL DROP SET
90x10 ->
70x10 ->
50x10
ONE ARM DUMBELL PREACHER CURL Weight per dumbell
20x10
20x10
Posted by: TROJANNATION
Thursday, January 24th: Chest
JUMP ROPE
200 skips
I was going to run on the treadmill, but is was froze up from the cold
BENCH
45x10
95x10
135x10
185x37
185x15
185x15
185x10
INCLINE FLYE Weight per dumbell
30x12
30x12
30x12
I went a lot lighter than usual and really concentrated on my chest contraction at the top and brought my pinkies together.
LOW CABLE CROSSOVER Weight per side
40x12
40x12
40x12
CABLE CROSSOVER Weight per side
70x10
70x10
70x10
*Total workout time was about 35 minutes; a good part of that time was spent getting warmed up for bench. I went really light today, but I had one of the best pumps I've ever had. I'll hit my back workout tonight
Posted by: TROJANNATION
Friday, January 25th: Back & Calves
SUPERSET: WIDE GRIP PULL UPS + DONKEY CALF RAISE
Bodyweight x10 + 126x20
Bodyweight x10 + 216x20
Bodyweight x10 + 306x15
Bodyweight x10 + 266x15
Bodyweight x9 + 266x18
SUPERSET: SEATED CABLE ROW + STANDING CALF RAISE
160x12 + 216x15
260x12 + 266x12
330x12 + 266x12
330x10 + 266x12
SUPERSET: STRAIGHT ARM PULL DOWN + VERTICAL LEG PRESS CALVES
140x12 + 315x20
140x12 + 405x15
140x12 + 405x16
Total workout time was 30 minutes
Posted by: TROJANNATION
Saturday, January 26th: Legs
SKIING
I went skiing this morning for three or four hours, and considered that my warm up for lifting.
SUPERSET: LEG EXTENSIONS + SQUATS (PARALLEL)
50x12 + 135x12
75x12 + 185x12
100x12 + 225x12
125x12 + 275x12
150x12 + 315x12
175x10 + 315x15
175x10 + 225x12 (Narrow Stance)
SUPERSET: FRONT SQUAT (PARALLEL) + LYING LEG CURL
135x12 + 100x10
135x12 + 100x12
135x12 + 100x10
SUPERSET: BARBELL HACK SQUAT + LYING LEG CURL
245x10 + 100x10
265x10 + 100x10
315x10 + 100x8 (I also did 6 partial reps after the 8 full reps)
*I was going to do soleus work today as well, but my calves are a little tender from the combination of ski boots this morning and hitting them coming down on the barbell hack squats, so I will try to get it in after dinner tonight.
Posted by: TROJANNATION
Sunday, January 27th: Calves & Biceps
SKIING
I went skiing for about 3 hours this morning, and my legs were dead from yesterday. Even though we had a few inches of fresh snow I stuck to the groomed runs all day because of my legs.
SEATED CALF RAISE - SMITH MACHINE
126x20
176x20
216x20
286x20
306x20
306x20
336x16
336x16
336x19
336x17
336x12+6+4 (Rest Pause set, 5 second breaks)
336x14+5+3 (Rest Pause set, 5 second breaks)
*I did a set of these between each bicep set. The only rest in today's was to switch weights and write down each set.
STANDING DUMBELL CURL Weight Per Dumbell
30x12
35x12
40x12
45x12
50x10
50x10
50x10
LYING CABLE CURL
100x12
110x12
120x12
ROPE HAMMER CURL
130x10
130x10
130x11
SEATED CALF RAISE DROP SET
336x16->
286x21->
216x20->
126x21 + partials
CONCENTRATION CURL Weight Per Dumbell
20x10 each arm immediately followed by
20x8 each arm immediately followed by
20x6 each arm immediately followed by
20x4 each arm immediately followed by
20x2 each arm*Concentration curls were done consecutively, left arm followed by right, and immediately followed by left again.
Posted by: TROJANNATION
Monday, January 28th: Chest, Back, & Calves
JUMP ROPE
100 skips
SUPERSET: BENCH + SEATED CABLE ROWS
95x10 + 160x10
135x10 + 210x10
185x5 + 260x5
275x5 + 310x5
325x5 + 360x10
375x2 + 360x10
405x0
4 plates felt good off the rack, but I didn't have much left at that point and I wasn't even close to getting it up.
SUPERSET: STRAIGHT ARM PULL DOWN + DUMBELL PULLOVERS
120x10 + 70x10
120x10 + 70x10
120x10 + 70x10
SUPERSET: CABLE CROSSOVERS + PULL UPS Weight Per Side
80x10 + Bodyweight x8
90x10 + Bodyweight x6
90x10 + Bodyweight x8
LOW CABLE CROSSOVERS Weight Per Side
40x12
50x12
50x15
STANDING CALF RAISE - SMITH MACHINE
126x15
196x15
216x15
216x15
216x15
216x15
215x15
Calves were done between sets, starting in the second set of straight arm pull downs/dumbell pullovers
Posted by: TROJANNATION
Tuesday, January 29th: Delts & Calves
JUMP ROPE
200 skips
ONE ARM CABLE CROSS LATERALS Weight per arm
30x10
30x10
30x10
ONE ARM CABLE SIDE LATERALS Weight per arm
30x10
30x10
30x10
UPRIGHT ROW
155x10
155x10
SEATED CALF RAISE - SMITH MACHINE
126x20
216x20
306x18
356x12
356x12
356x14
356x15
306x20
306x21 -> 216x32 -> 126x36
Calves were done between sets of delt workout.
Posted by: TROJANNATION
Thursday, January 31st: Legs
JUMP ROPE
100 skips
TRI-SET: LEG EXTENSIONS + SQUATS (PARALLEL) + BARBELL CALF RAISE
50x15 + 135x10 + 135x20
75x15 + 185x10 + 185x15
100x12 + 225x10 + 225x12
SUPERSET: LEG EXTENSIONS + SQUATS (PARALLEL)
125x10 + 315x15
150x10 + 315x12
175x10 + 275x10
175x10 + 225x15 (Narrow Stance)
SUPERSET: LEG CURL + STANDING CALF RAISE (SMITH MACHINE)
100x10 + 216x12
100x10 + 216x12
100x12 + 216x16
*Total workout time: 35 minutes
Posted by: TROJANNATION
Friday, February 1st: Arms & Calves
SUPERSET: BARBELL CURL + REVERSE BRIP PRESSDOWN
45x15 + 50x15
65x12 + 70x12
85x10 + 90x10
105x8 + 110x10
125x6 + 140x9
BARBELL CURL DROP SET
125x8 ->
105x7 ->
85x8 ->
65x8 ->
45x10
REVERSE GRIP PRESSDOWN DROP SET
140x8 ->
100x10 ->
70x12 ->
40x12
ALT. HAMMER CURL Weight Per Dumbell
50x10
50x10
50x10
50x10
OVERHEAD CABLE CURL Weight Per Side
30x12
35x12
40x12
45x10
SEATED CALF RAISE - SMITH MACHINE
126x20
216x20
286x20
286x20
286x20
Calves were done between sets of curls
*Total workout time: 30 minutes
Posted by: TROJANNATION
Saturday, February 2nd: Chest, Back, & Calves
*My neighbor got his truck stuck in a snow bank in front of my house right before I headed out to lift, and I helped him dig and push to get un-stuck; I considered that my warmup for today.
SUPERSET: BENCH + PENDLAY ROW
95x12 + 155x10
135x10 + 155x10
185x10 + 155x10
225x10 + 155x10
275x10 + 155x10
*My goal was to get 12 reps on the final set of bench, but the Pendlay's killed me.
TRI-SET: INCLINE FLYE + INCLINE PRESS + PULL UPS Weight Per Dumbell
50x10 + 50x10 + Bodyweight x10
50x10 + 50x10 + Bodyweight x10
50x10 + 50x10 + Bodyweight x8
SUPERSET: STRAIGHT ARM PULL DOWN + CABLE PULLOVERS
120x10 + 70x10
120x10 + 100x10
*I decided to give cable pullovers a try, but I definitely like dumbell pullovers better
LOW CABLE CROSSOVERS Weight Per Side
50x10
50x10
50x12
CABLE CROSSOVERS Weight Per Side
80x10
80x10
80x10
STANDING CALF RAISE - SMITH MACHINE
126x20
126x20
176x20
176x20
176x20
226x20
226x16
246x16
246x15
266x12
176x20
126x20
*Calves were done during rest periods throughout the workout, starting after Bench/Pendlay Rows
Total workout time: 44 minutes
Posted by: TROJANNATION
Tuesday, February 5th: Legs
JUMP ROPE
100 skips
SUPERSET: LEG EXTENSIONS + SQUATS (PARALLEL)
50x15 + 135x12
75x12 + 185x12
100x12 + 225x10
125x10 + 315x18
150x10 + 225x15 (Narrow Stance)
150x10 + 225x10 (Narrow Stance)
SUPERSET: FRONT SQUAT (PARALLEL) + LYING LEG CURL
135x12 + 100x10
155x12 + 100x10
175x12 + 100x10
195x10 + 100x10
SUPERSET: LEG CURL 21's + SLDL
80x21's + 155x10
80x21's + 155x10
Total Workout Time: 35 minutes
Posted by: TROJANNATION
Wednesday, February 6th: Delts, Biceps, Calves
ONE ARM CABLE CROSS LATERAL Weight Done With Each Arm
20x15
25x12
30x10
ONE ARM CABLE SIDE LATERAL Weight Done With Each Arm
30x10
30x10
30x10
STANDING ALT. DUMBELL CURL Weight Per Dumbell
35x15
35x15
50x10
50x10 -> 25x10
SUPERSET: PREACHER CURL + CONCENTRATION CURL
65x12 + 25x8 (left arm)
65x12 + 25x8 (right arm)
Sets were done consecutively without resting
SEATED CALF RAISE - SMITH MACHINE
126x20
196x20
246x20
266x20
286x20
306x20
396x15
396x15
446x10
446x10
Calves were done between sets of delts & biceps
Workout Time: 30 minutes
Posted by: TROJANNATION
Thursday, February 7th: Chest & Calves (50's day)
BENCH
95x12
135x10
185x5
225x3
265x15
265x12
265x8
265x8
265x7
I was going until I hit 50 total reps with 265
CABLE CROSSOVER Weight Per Side
80x14
80x15
80x11
80x10
Same as bench, going until I hit 50 reps
DUMBELL PULLOVERS
50x13
50x24
50x13
Going until 50 reps was reached
DONKEY CALF RAISE - SMITH MACHINE
126x20
196x20
246x20
246x20
246x20
266x20
266x18
266x19
266x19
STANDING CALF RAISE - SMITH MACHINE
196x20
196x17
196x17
196x20
196x18
196x20
196x20
*All calf exercises were done during rest periods for chest exercises
Workout Time: 36 minutes
Posted by: TROJANNATION
Friday, February 8th: Back & Calves (50's)
SEATED CABLE ROWS
160x10
260x10
360x14
360x12
360x11
360x10
360x3
50 total reps in working sets with 360
PULL UPS
BW x18
BW x13
BW x10
BW x9
STRAIGHT ARM PULL DOWNS
120x17
120x15
120x16 + 2 (Rest Pause Set)
SEATED CALF RAISE - SMITH MACHINE
126x20
216x20
286x20
336x15
336x15
336x15
336x15
336x15
336x15
336x16
LYING SINGLE LEG CALF RAISE - VERTICAL LEG PRESS
135x15 Left, 135x15 Right
135x18 Left, 135x20 Right
135x20 Left, 135x18 Right
*All Calf work was done between sets of back exercises
Posted by: TROJANNATION
Monday, February 11th: Biceps & Calves(50's)
HIGH CABLE CURL EMPHASIS ON OUTER BICEPS
100x18
100x14
100x14
100x12
Each contraction was held for a 5 count before lowering the weight. 58 total reps
ROPE HAMMER CURL
120x12
120x12
120x11
120x10
120x10
Each contraction was held for a 5 count before lowering the weight. 55 total reps
PREACHER CURL
55x16
55x13
55x13
55x12
Each contraction was held for a 5 count before lowering the weight. 54 total reps
DUMBELL CURL - RUN THE RACK WEIGHT PER DUMBELL
30x15 ->
25x12 ->
20x11 ->
15x10 ->
10x12
Each contraction was held for a 3 count before lowering the weight.
DONKEY CALF RAISE - SMITH MACHINE
126x20
216x15
306x10
306x10
306x10
216x18
126x20
STANDING CALF RAISE - SMITH MACHINE
216x18
216x17
216x18
216x18
216x18
216x18
*Great workout today. I went lighter than usual and really focused on squeezing the contraction on each rep and targeting the outer biceps. Post workout arm measurements were 18.125" on both arms.
Workout Time: 39 minutes
Posted by: TROJANNATION
Tuesday, February 12th: Chest & Calves
BENCH
95x12
135x10
185x10
235x10
BARBELL INCLINE
135x10 at 15 degree incline ->
135x10 at 30 degree incline ->
135x10 at 45 degree incline ->
135x10 at 30 degree incline
This was done as a giant set, just resting long enough to change the degree of incline
SUPERSET: INCLINE FLYE + DUMBELL INCLINE PRESS WEIGHT PER DUMBELL
45x10 + 45x12
45x10 + 45x12
45x10 + 45x12
LOW CABLE CROSSOVER WEIGHT PER SIDE
50x15
60x15
70x15
CABLE CROSSOVER WEIGHT PER SIDE
80x12
80x12
80x12
SEATED CALF RAISE - SMITH MACHINE
126x20
176x20
246x20
246x20
246x20
246x20
246x20
176x20
126x46
*My right shoulder was killing me today, so I cut my presses short and stayed pretty light.
Workout Time: 44 minutes
Posted by: TROJANNATION
Wednesday, February 13th: Delts & Calves
ONE ARM CROSS CABLE LATERAL WEIGHT & REPS PER ARM
20x15
22.5x15
25x15
ONE ARM SIDE CABLE LATERAL WEIGHT & REPS PER ARM
20x15 (left), 20x12 (right)
20x15
20x15
VERTICAL LEG PRESS CALVES
225x20
315x20
405x20
475x20
545x14
605x7 -> 545x10 -> 475x18
405x20 -> 315x20 -> 225x20 -> 135x20
JUMP ROPE
150 skips
100 skips
*Both shoulders were pretty sore today, so I decided to stay very light and do minimal work for them. I had planned on hitting legs today, but my knee is still pretty swolen from skiing over the weekend
Posted by: SamEaston
Hello Trojan!
I thought i recognised your name on the journal list from EB. Good to see you mate 
Posted by: the other half
can i hire you to put in my workouts.
yours are much nicer looking than mine.
great number and volume.
welcome to the journals.
Posted by: TROJANNATION
Quote:
Originally Posted by SamEaston
Hello Trojan!
I thought i recognised your name on the journal list from EB. Good to see you mate |
Thanks Sam!
Quote:
Originally Posted by the other half
can i hire you to put in my workouts.
yours are much nicer looking than mine.
great number and volume.
welcome to the journals.
|
Thanks
Posted by: TROJANNATION
Friday, February 15th: Calves, Back, and Arms
SUPERSET: JUMP ROPE + PULL UPS
100 skips + BWx10
100 skips + BWx10
SEATED CALF RAISE - SMITH MACHINE
126x12
216x12
306x12
306x12
306x12
SEATED CABLE ROW
160x10
260x10
360x10
360x10
360x10
PENDLAY ROWS
225x5
225x5
225x5
225x7
WIDE GRIP PULL DOWNS
250x8
250x8
250x8
STRAIGHT ARM PULL DOWNS
100x15
130x15
150x12+5 (Rest Pause Set)
ONE ARM CABLE ROWS WEIGHT & REPS PER ARM
160x10
160x10
160x10
SUPERSET: CLOSE GRIP BB CURL + SKULL CRUSHERS
75x12 + 75x12
75x12 + 75x12
SUPERSET: CABLE KICKBACK + HIGH CABLE CURL KICKBACK WEIGHT & REPS PER ARM
40x10 + 120x10
40x10 + 120x10
*I had a hard time getting into a rhythm today, but once I got going it was a good workout
Workout Time: 53 minutes
Posted by: Triple Threat
You're moving some serious weights there, but what is really impressive is the workouts that you do AFTER skiing. 
Posted by: TROJANNATION
Quote:
Originally Posted by Triple Threat
You're moving some serious weights there, but what is really impressive is the workouts that you do AFTER skiing. |
Thanks
Posted by: TROJANNATION
Saturday, February 16th: Legs
SUPERSET: LEG EXTENSION + FRONT SQUAT (PARALLEL)
50x15 + 135x10
75x12 + 135x10
100x12 + 135x10
125x10 + 135x10
150x10 + 135x10
NARROW STANCE SQUAT (PARALLEL)
225x10
225x10
225x10
225x10
225x12
225x10
SUPERSET: LYING LEG CURL + SLDL
100x10 + 155x10
100x10 + 155x10
100x10 + 155x10
100x10 + 155x10
*My right knee is still swolen and has been bothering me all week, so I went very light today.
Workout Time: 30 minutes
Posted by: the other half
so is the leg sore from skiing? still its kinda nice to go light, the joints love ya for it.
Posted by: TROJANNATION
Quote:
Originally Posted by the other half
so is the leg sore from skiing? still its kinda nice to go light, the joints love ya for it.
|
It was pretty icy last weekend, and my knees took a beating. I have bad knees anyway, so I don't usually go over 315 on squats and just do high rep sets.
Posted by: the other half
where do you ski at in oregon?
Posted by: TROJANNATION
Quote:
Originally Posted by the other half
where do you ski at in oregon?
|
Warner Canyon
Posted by: TROJANNATION
Sunday, February 17th: Chest & Calves
SKIING
This morning I went skiing for about three hours. I didn't do anything crazy and basically just did groomed runs at about 70 mph because there wasn't anyone up there really.
INCLINE BENCH
45x12
95x10
135x10
185x10
225x10
275x6 PR
SUPERSET: DUMBELL PRESS + FLYE WEIGHT PER DUMBELL
75x15 + 45x10
75x15 + 45x10
75x15 + 45x10
LOW CABLE CROSSOVER WEIGHT PER SIDE
50x15
70x12
80x10
CABLE CROSSOVER WEIGHT PER SIDE
80x12
90x10
100x10
DUMBELL PULLOVER
55x15
65x12
75x10
DONKEY CALF RAISE - SMITH MACHINE(Barefoot)
136x15
226x15
296x15
346x15
346x14
346x15
STANDING CALF RAISE - SMITH MACHINE (Barefoot)
216x15
216x15
216x15
*Today it warmed up to 40 degrees, and I ended up lifting in just a pair of shorts with no shirt on.
Workout Time: 41 minutes
Posted by: the other half
thats some great numbers on the calf portion of your workout.
do you get foot cramps when you do them barefooted?
we go boarding up on silver mountian here in idaho.
im just starting, so i dont go very fast. something about being allergic to
severe pain, and plaster.
Posted by: TROJANNATION
Quote:
Originally Posted by the other half
thats some great numbers on the calf portion of your workout.
do you get foot cramps when you do them barefooted?
we go boarding up on silver mountian here in idaho.
im just starting, so i dont go very fast. something about being allergic to
severe pain, and plaster.
|
Some days I just feel like doing calves barefooted and they feel great, but other days it hurts just thinking about taking my shoes off to do them...
I've been skiing since I was 3, so the thought of crashing and getting hurt never really crosses my mind. I definitely think it's easier to learn while you're young, because it becomes just like walking or running. Once you get used to it though going fast is fun. I always had a hard time getting used to using the front edge while boarding, but once you get comfortable with that you'll be good to go.
Posted by: TROJANNATION
Tuesday, February 19th: Delts, Arms, and Calves
JUMP ROPE
100 skips
SEATED CALF RAISE - SMITH MACHINE
126x30
126x30
216x20
216x20
306x20
306x20
376x15
376x15
426x15
426x15
ONE ARM CABLE CROSS LATERAL WEIGHT/REPS PER ARM
20x10
20x10
20x10
ONE ARM CABLE SIDE LATERAL WEIGHT/REPS PER ARM
20x10
20x10
20x10
REVERSE CABLE FLYE WEIGHT PER ARM
20x10
20x10
20x10
SUPERSET: HIGH CABLE CURL + CABLE KICKBACK (WEIGHT/REPS PER ARM)
100x15 + 30x10
100x15 + 35x10
100x15 + 40x10
SUPERSET: PRONE INCLINE DUMBELL CURL WEIGHT PER DUMBELL) + REVERSE GRIP PRESSDOWN (WEIGHT/REPS PER ARM)
45x10 + 50x10
45x10 + 50x10
45x10 + 50x10
45x10 + 50x10
SUPERSET: CABLE PREACHER CURL + DUMBELL HAMMER CURL (WEIGHT PER DUMBELL)
60x10 + 55x10
70x10 + 50x9
75x 8+2 (Rest Pause) + 45x 7+4 (Rest Pause)
Workout Time: 48 minutes
Posted by: Rubes
damn man your movin some weight around, if im half as strong as you when i get back in the weight room ill be happy
Posted by: TROJANNATION
Thursday, February 21st: Legs
SUPERSET: LEG EXTENSION + FRONT SQUAT (PARALLEL)
50x15 + 135x10
50x15 + 135x10
75x12 + 155x10
100x10 + 155x10
125x10 + 175x10
150x10 + 175x10
BARBELL HACK SQUAT
225x10
295x10
345x10
345x10
345x8
LYING LEG CURL
100x12
100x12
100x12
100x10
100x8
STANDING CALF RAISE - SMITH MACHINE
216x15
216x15
216x15
216x15
216x15
Calves were done between sets of leg curls instead of resting
Workout Time: 36 minutes
Posted by: TROJANNATION
Updated arm pic
Posted by: TROJANNATION
Saturday, February 23rd: Chest, Back, and Calves
SKIING
Today is snowfest up at the hill, so I went up first thing this morning for about two hours. It was crazy crowded, so I decided to leave early but I'll go back up this afternoon.
STANDING CALF RAISE - SMITH MACHINE
216x15
216x15
216x15
286x12
286x12
336x12
336x10
216x12
216x17
216x23
SUPERSET: BENCH + STRAIGHT ARM PULL DOWNS
45x12 (Bench Warmup)
95x10 (Bench Warmup)
135x10 + 100x10
185x10 + 100x10
235x10 + 100x10
185x10 + 100x10
185x10 + 100x10
185x10 + 100x10
My right shoulder is killing me again, so I dropped the weight down on bench and just did very slow reps, concentrating on sqeezing my chest as hard as possible on each rep.
SUPERSET: INCLINE FLYE (Weight Per Dumbell)+ ONE ARM CABLE ROW (Weight/Reps Per Arm
45x10 + 120x10
45x10 + 120x10
45x10 + 120x10
I just wasn't feeling it today, and had to go light on these supersets as well.
SUPERSET: T BAR ROW Weight not including bar+ LOW CABLE CROSSOVER (Weight Per Side)
100x10 + 50x10
150x10 + 60x10
185x10 + 70x10
I used 25's for T Bar Rows so that I had greater range of motion at the top end. The last set I had to use a 35 because I only have six 25's
*Overall this was one of my worst workouts in a long time. I had very little strength and my shoulder was killing me. My lats felt pretty good at the end of the workout, but I don't feel like my chest got anything out of it.
Workout Time: 41 minutes
Posted by: TROJANNATION
Monday, February 25th: Biceps
HIGH CABLE CURL
80x12
90x12
100x10
110x10
120x10
130x10
140x10
150x8
160x8
PRONE INCLINE DUMBELL CURL Weight Per Dumbell
35x10
35x10
35x10
35x10
35x10
ROPE HAMMER CURL
100x10
110x10
120x10
130x10
100x15 -> 50x10
*Nothing special today, just a quick bicep workout. My leg press/hack squat machine showed up today, so I was getting the parts lined up for assembly between sets.
Posted by: TROJANNATION
Here are a couple pics of my home gym...
Posted by: the other half
great workouts still. even the bad day.
so are going to open your own gym someday with all that equipment? or did you just belong to a 24 hour gym and you stole it all? lol
actually those pics answers a question of mine. and that was how you got all those sets done in such a short time. i thought maybe you went to the gym late when no one was there.
anyways, pretty impressive set up.
do you plan on competing some day?
also, nice new pic.
Posted by: TROJANNATION
Quote:
Originally Posted by the other half
great workouts still. even the bad day.
so are going to open your own gym someday with all that equipment? or did you just belong to a 24 hour gym and you stole it all? lol
actually those pics answers a question of mine. and that was how you got all those sets done in such a short time. i thought maybe you went to the gym late when no one was there.
anyways, pretty impressive set up.
do you plan on competing some day?
also, nice new pic.
|
I live in a small town and the closest commercial gym is about 100 miles away. My dad had a weightroom in his garage as well, so that was one of my top priorities when I bought my house.
I don't think I'll ever compete... I just enjoy working out and doing it for myself. It also helps me stay in shape for work (I'm a firefighter)
Posted by: TROJANNATION
Tuesday, February 26th: Legs
SUPERSET: LEG EXTENSION + FRONT SQUAT PARALLEL
50x12 + 135x10
75x12 + 135x10
100x10 + 135x10
125x10 + 135x10
150x10 + 155x10
175x10 + 175x10
HACK SQUAT BELOW PARALLEL
180x10
270x10
360x10
410x10
410x10 Barely got the last rep
360x10
These felt really good today, my lower quads felt like they were going to rip through my skin.
LEG PRESS BELOW PARALLEL
360x10
450x10
540x10
610x10
680x14 + 6 partial reps
540x12->360x16 (all reps in drop set were as to as low as the machine would allow)
TRI-SET: LYING LEG CURL + LEG PRESS CALVES + STANDING CALVES
100x10 + 360x20 + 216x15
100x10 + 360x20 + 216x15
100x10 + 430x20 + 216x20
100x10 + 500x20 + 216x10
100x10 + 500x17 + 216x16
100x10 + 360x30 + 216x18
My quads were so pumped that it was hard to get in position on the leg curl machine.
*Great workout today, and I didn't want to leave. I didn't do a lot of work for my hams in relation to quads because my lower quads are one of my top priorities right now... If anything my hamstrings are almost too big in relation to everything else right now.
Workout Time: 59 minutes
Posted by: 1quick1
Sup Trojan. Didn't know you were here.
Posted by: TROJANNATION
Quote:
Originally Posted by 1quick1
Sup Trojan. Didn't know you were here.
|
Hey bro! I just came across this site a couple weeks ago and decided to start a journal here as well.
Posted by: TROJANNATION
I just realized you can post videos here, so here are a few I've made in the last couple months for contests on other sites...
Deadlift: 315x20
Bench: 225x24
Bench: 185x37
Posted by: the other half
very impressive. just a couple of good things about having your own gym, kickass music all the time, no waiting for some dumbass to finish using the squat rack for his stretching, and when you burn out and cant do anymore, no one see you slide out from under the weight.lol.
a couple of weeks ago i dropped 185 pounds out of my hands while doing incline press. pretty embarassing. and another time katt and i where doing front squats and i stalled and she thought she was helping me but actually pulled me back on top of her. both of us laying there with the weights laying across us. pretty comical site.
Posted by: PeteTheGreek
Pretty impressive numbers
Posted by: Rubes
very nice job with the lifts.. and nice boots
Posted by: JailHouse
nice job, those videos are really impressive.
Posted by: TROJANNATION
Quote:
Originally Posted by the other half
very impressive. just a couple of good things about having your own gym, kickass music all the time, no waiting for some dumbass to finish using the squat rack for his stretching, and when you burn out and cant do anymore, no one see you slide out from under the weight.lol.
a couple of weeks ago i dropped 185 pounds out of my hands while doing incline press. pretty embarassing. and another time katt and i where doing front squats and i stalled and she thought she was helping me but actually pulled me back on top of her. both of us laying there with the weights laying across us. pretty comical site.
|
LOL that's why I do most of my lifting inside the rack
Quote:
Originally Posted by PeteTheGreek
Pretty impressive numbers
|
Thanks bro, looks like I have a long way to go to get anywhere near you though
Quote:
Originally Posted by Rubes
very nice job with the lifts.. and nice boots
|
There was about 4 feet of snow outside at the time, and it was well below freezing when I made that one lol
Quote:
Originally Posted by JailHouse
nice job, those videos are really impressive.
|
Thanks
Posted by: TROJANNATION
Thursday, February 28th: Calves, Delts, and Chest
JUMP ROPE
100 skips
SEATED CALF RAISE - SMITH
126x16
216x16
306x15
356x15
406x15
456x10
456x10
456x10
476x10
476x10
526x8 PR
526x7
356x15
356x16
356x15
356x15
356x15
356x21
ONE ARM CABLE CROSS LATERALS WEIGHT/REPS PER ARM
20x10
20x10
20x10
ONE ARM CABLE SIDE LATERALS WEIGHT/REPS PER ARM
20x10
20x10
20x10
CABLE CROSSOVERS WEIGHT PER SIDE
50x10
50x10
50x10
60x10
70x10
80x10
LOW CABLE CROSSOVERS WEIGHT PER SIDE
50x10
60x10
70x10
80x10
70x10
BENCH SLOW NEGATIVE, EXPLOSIVE POSITIVE
135x10
225x10
135x10
135x10
135x10
135x10
135x10
135x10
*My shoulders are still jacked up, so I decided to pre-exhaust my chest before I did any pressing. I had to go pretty light on the crossovers and laterals as well, but I got everything I could out of the workout by using peak contraction on every rep.
Workout Time: 49 minutes
Posted by: TROJANNATION
Here are a few pics of my worst bodypart that I took yesterday...
Posted by: JailHouse
thats a lot of calf work. Do you have a smith machine at your home gym?
Posted by: nadirmg
Quote:
Originally Posted by JailHouse
thats a lot of calf work. Do you have a smith machine at your home gym?
|
got that right! that's a ton of calf work! are you able to walk? lol
Posted by: TROJANNATION
Quote:
Originally Posted by JailHouse
thats a lot of calf work. Do you have a smith machine at your home gym?
|
Yeah, I use it to do most of my calf work. One of these days I need to get a seated calf machine though, because 526 lbs across the thighs isn't exactly comfortable.
Quote:
Originally Posted by nadirmg
got that right! that's a ton of calf work! are you able to walk? lol
|
My calves are pretty resilient to whatever I throw at them, which is why I have to hit them so often.
Posted by: TROJANNATION
Saturday, March 1st
JUMP ROPE
150 skips
LEG EXTENSIONS
50x20
75x20
100x15
125x15
HACK SQUAT FULL ROM
180x20
230x20
230x20
Legs were still tired from last session and this morning's skiing.
SUPERSET: SLDL + STANDING CALF RAISE
155x10 + 216x20
155x10 + 266x15
155x10 + 286x15
I love hitting the gastrocs right after hamstrings
T-BAR ROW NOT INCLUDING BAR WEIGHT
100x15
125x15
150x15
Using 25's for greater ROM
PULL UPS
Bodyweight x10
Bodyweight x10
Bodyweight x10
My shoulders were bothering me on pull ups, so I only did sets of 10
HIGH CABLE CURL
100x12
110x12
120x12
110x15
100x18
Good pump in the bi's today
PRONE INCLINE DUMBELL CURL WEIGHT PER DUMBELL
35x12
35x12
35x15
LEG PRESS CALVES
180x50
180x50
180x50
JUMP ROPE
100 skips
*Nothing special about today's workout. Usually leg days are my favorite, but my quads are still feeling the last workout so I took it really easy. I also went skiing for awhile this morning prior to working out, and the snow conditions were tough on the legs. My motivation wasn't really there and my body is starting to get tired; I might take a day or two off.
Posted by: JailHouse
It sounds like you have a nice home gym. Got any pics?
Posted by: nadirmg
Quote:
Originally Posted by TROJANNATION
|
holy crudnuts, dude. you buy all that?!?! must'a cost a buttload of cash. i so wish i had a home gym... although the whole 'gym atmosphere' is part of the deal for me. do you workout by yourself or with buddies?
NICE set up!
Posted by: TROJANNATION
Quote:
Originally Posted by JailHouse
It sounds like you have a nice home gym. Got any pics?
|
Thanks, it's getting there
Quote:
Originally Posted by nadirmg
holy crudnuts, dude. you buy all that?!?! must'a cost a buttload of cash. i so wish i had a home gym... although the whole 'gym atmosphere' is part of the deal for me. do you workout by yourself or with buddies?
NICE set up! |
I've been working on it for awhile... Having a home gym is really the only option where I live. I work out by myself 99% of the time.
Posted by: TROJANNATION
Sunday, March 2nd: Calves & Abs
SEATED CALF RAISE
126x15
216x15
306x15
356x15
406x15
406x15
406x15
456x12
456x12
456x12
456x12
306x33->216x25->126x31 This set hurt
HIP THRUST
3 sets of 15
HANGING LEG RAISE
3 sets of 15
CABLE CRUNCH
100x15
120x15
140x15
DUMBELL SIDE BEND WEIGHT/REPS PER SIDE
50x15
50x15
50x15
Posted by: the other half
tough workout as always.
Posted by: SamEaston
LOL @ 'this set hurt' 
and the 50 sets before that didn't hurt??
BTW - what is a hip thrust? Sounds rude . . . . .
Posted by: Triple Threat
That's got to be the best equipped and nicest home gym that I've ever seen. 
Posted by: TROJANNATION
Quote:
Originally Posted by the other half
tough workout as always. |
Thanks
Quote:
Originally Posted by SamEaston
LOL @ 'this set hurt'
and the 50 sets before that didn't hurt??
BTW - what is a hip thrust? Sounds rude . . . . . |
I'll try to find an example of hip thrusts for you
Quote:
Originally Posted by Triple Threat
That's got to be the best equipped and nicest home gym that I've ever seen. |
Thanks, it will be a lot better when I get it insulated though. It gets to be well below freezing out there in the winter and over 100 in the summer...
Posted by: TROJANNATION
Tuesday, March 4th: Delts, Back, and Biceps
SUPERSET: ONE ARM CABLE CROSS LATERAL + ONE ARM CABLE SIDE LATERAL WEIGHT/REPS PER ARM
20x10 + 20x10
20x10 + 20x10
20x10 + 20x10
ONE ARM DUMBELL ROW WEIGHT/REPS PER ARM
75x10
125x10
145x10
145x12 145 is the biggest dumbell I can make without using 50's
T-BAR ROWWEIGHT NOT INCLUDING BAR
135x10
180x10
225x10
270x10
STRAIGHT ARM PULL DOWN
120x10
130x10
140x10
150x10
160x10
OVERHEAD CABLE CURL
100x10
110x10
120x10
130x10
140x10
BARBELL CURL WORKING ON BOTTOM HALF
45x10
95x10
135x10
ONE ARM CABLE CURL WEIGHT/REPS PER ARM
60x8
50x8
40x10
Workout Time: 41 minutes
*I'm going to get some calf work in later this afternoon, but I haven't eaten for about 5 hours so I'll go back after I get some lunch
Posted by: the other half
one day you are going to wake up and your calves are going to be like two butterball turkeys connected to you legs.
if you feel they are your weak point, at least you are doing something about them, i really should push mine harder.
Posted by: TROJANNATION
Quote:
Originally Posted by the other half
one day you are going to wake up and your calves are going to be like two butterball turkeys connected to you legs.
if you feel they are your weak point, at least you are doing something about them, i really should push mine harder.
|
I hope so... they look so small compaired to my quads and hams.
I've been hitting calves and biceps hard to try and bring them up. Everything else grows easily, but I've always had problems with my calves and bi's.
Posted by: TROJANNATION
Wednesday, March 5th: LEGS
SUPERSET: JUMP ROPE + LEG EXTENSIONS
50 skips + 50x10
50 skips + 75x10
50 skips + 100x10
50 skips + 125x10
50 skips + 150x10
HACK SQUATS BELOW PARALLEL
180x10
270x10
360x12
360x12
380x12
400x10
420x10
440x9
400x10
360x10->275x15->180x14
SUPERSET: LYING LEG CURL + STANDING CALF RAISE
100x10 + 216x20
100x10 + 266x18
100x10 + 266x15
100x12 + 266x15
100x12 + 266x18
LEG PRESS ALL THE WAY DOWN
360x10
360x10
360x10
360x10
360x10
LYING LEG CURL 21's
3 sets of 75
STANDING CALF RAISE
216x20
216x20
216x20
216x19
216x15
216x19
216x20
216x15
216x20
216x18
*Another great leg workout today. Quads were so pumped that I had a hard time getting in the leg curl machine again today.
Workout Time: 67 minutes
Posted by: TROJANNATION
Thursday, March 6th: Chest & Calves
CABLE CROSSOVER WEIGHT PER SIDE
30x20
40x20
50x15
60x15
70x12
80x12
90x10
50x20
SUPERSET: BENCH + LOW CABLE CROSSOVER WEIGHT PER SIDE
135x25 + 40x10
135x25 + 40x10
135x20 + 40x20
SUPERSET: SEATED CALF RAISE + LEG PRESS CALVES
126x20 + 180x20
216x20 + 270x20
216x20 + 270x20
216x20 + 270x20
216x20 + 270x27
216x30 + 270x25
216x20 + 270x30
Good pump workout today. My shoulders are still really bothering me so I didn't even try going heavier than 135 on bench. I didn't really take any rest breaks this workout, and just took enough time to switch weights or machines when needed.
Workout Time: 25 minutes
Posted by: Triple Threat
Whenever I need a good dose of humiliation, I just read this journal. 
Seriously, the consistency is amazing.
Posted by: the other half
Quote:
Originally Posted by Triple Threat
Whenever I need a good dose of humiliation, I just read this journal. Seriously, the consistency is amazing. |
at least your honest.
i would just be happy with a garage i could walk through.
we should make a sign for him to put out front of his garage.
TROJYMS-max capacity 2
Posted by: the other half
dude, killer workouts.
so what is your work schedule. and do you eat at the station or cook your own meals.
Posted by: TROJANNATION
Quote:
Originally Posted by Triple Threat
Whenever I need a good dose of humiliation, I just read this journal. Seriously, the consistency is amazing. |
Thanks, I've got a break from work for awhile right now so I try to get as many quality workouts in as possible while I have the time.
Quote:
Originally Posted by the other half
dude, killer workouts.
so what is your work schedule. and do you eat at the station or cook your own meals.
|
Right now I've got some time off, but my work schedule varies over the course of the year. Usually I try to bring my own meals and take a lot of protein shakes.
Posted by: TROJANNATION
Friday, March 7th: Biceps
HIGH CABLE CURL
80x12
90x10
100x10
110x10
120x10
ONE ARM DUMBELL CURL
ALL 10 SETS WERE DONE CONSECUTIVELY FOR EACH ARM
LEFT:
75x5 ->
35x10 ->
65x5 ->
30x10 ->
50x5 ->
20x15 ->
50x5 ->
15x10 ->
50x5 ->
10x10
RIGHT:
75x5 ->
35x10 ->
65x5 ->
30x10 ->
50x5 ->
20x15 ->
50x5 ->
15x10 ->
50x4 ->
10x10
*These dumbell sets were the hardest thing I've done in awhile. My form was not very good on the last couple sets, but the pump was amazing.
Posted by: JailHouse
75lb dumbbell curls!!!
Cool pics of the home gym. Id never leave home if I had that at my house. Thats all you need man fuck a home theater and all that other garbage.
Posted by: nadirmg
Quote:
Originally Posted by JailHouse
Cool pics of the home gym. Id never leave home if I had that at my house. Thats all you need man fuck a home theater and all that other garbage.
|
got that shit right.
Posted by: TROJANNATION
Quote:
Originally Posted by JailHouse
75lb dumbbell curls!!!
Cool pics of the home gym. Id never leave home if I had that at my house. Thats all you need man fuck a home theater and all that other garbage. |
Quote:
Originally Posted by nadirmg
got that shit right.
|
Thanks guys, I just bought a trap bar too, so I'm looking forward to using that
Posted by: TROJANNATION
Saturday, March 8th: Calves
SUPERSET: LEG PRESS CALVES + DONKEY CALF RAISE
180x20 + 126x20
270x20 + 176x20
360x20 + 226x20
LEG PRESS CALVES
450x12
540x10
630x8
540x12
540x12
540x10
DONKEY CALF RAISES
216x15
306x12
376x10
396x10
406x10
306x18
ONE LEG CALVES ON LEG PRESS WEIGHT/REPS PER LEG
270x12
The following sets were done consecutively, right leg followed by left, then on to right again etc...
180x35 each leg
180x30 each leg
180x25 each leg
180x20 each leg
180x15 each leg
180x10 each leg
180x5 each leg
This giant set was immediately followed by a set of 180x15 with both legs.
I also went skiing for about 4 hours this morning. I decided to skip my back workout because I want to give my shoulders another day of rest.
Posted by: TROJANNATION
Monday, March 10th: Calves, Arms, and Abs
HIGH CABLE CURL
100x12
120x12
140x10
PREACHER CURL -EZ BAR
65x15
65x15
65x15
SUPERSET: ROPE HAMMER CURL + ROPE PRESSDOWN
120x10 + 120x10
120x10 + 140x10
120x10 + 160x10
SUPERSET: OVERHEAD CABLE CURL + CABLE KICKBACK WEIGHTS/REPS PER ARM
40x10 + 40x10
40x10 + 40x10
40x10 + 40x10
SEATED CALF RAISE
126x21
216x16
306x15
376x15
446x10
446x10
446x10
306x20
306x20
ONE LEG CALVES ON LEG PRESS WEIGHT/REPS PER LEG
270x12
The following sets were done consecutively, right leg followed by left, then on to right again etc...
180x30 each leg
180x25 each leg
180x20 each leg
180x20 each leg
180x15 each leg
180x15 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
This giant set was immediately followed by a set of 180x15 with both legs.
GIANT SET ALL EXERCISES DONE CONSECUTIVELY
Jump Rope - 100 skips
Heavy Bag - 3 minutes
Reverse Crunch - 25
Crunch - 25
Oblique Crunch - 25 each side
60 second rest
Jump Rope - 100 skips
Heavy Bag - 3 minutes
Reverse Crunch - 25
Crunch - 25
Oblique Crunch - 25 each side
No workout yesterday because I was up skiing all day, and when I got back to town I was exhausted
Posted by: TROJANNATION
Tuesday, March 11th: Quads
SUPERSET: LEG EXTENSION + FRONT SQUAT (PARALLEL)
50x10 + 135x10
75x10 + 135x10
100x10 + 135x10
125x10 + 135x10
I could tell right away that this workout was going to be a long one. My legs felt dead on the first set of front squats, probably from skiing all day Sunday.
HACK SQUATS BELOW PARALLEL
180x10
270x10
360x10
380x10
400x10
420x10
440x10
450x10
I was able to get one more rep than last week with 440 and I didn't even try 450 last time. However, I had to rest about two minutes between sets today as opposed to last week's 60 second rest periods.
LEG PRESS PARALLEL or BELOW
450x10
540x10
630x10
720x10
720x10
LEG EXTENSIONS - SINGLE LEG WEIGHT/REPS PER LEG
100x10
100x10
100x10
Posted by: the other half
thats the beauty of being the owner of the gym. you can take as long as you want or need between sets and no one can say a dam thing. i would be taking alot longer than that. keep the intensity up.
Posted by: TROJANNATION
Wednesday, March 12th: Chest, Back, and Calves
SUPERSET: CABLE CROSSOVERS + T-BAR ROWS CROSSOVER WEIGHT PER SIDE
50x10 + 2 plates x10
60x10 + 3 plates x10
70x10 + 4 plates x10
80x10 + 5 plates x10
SUPERSET: BENCH + STRAIGHT ARM PULL DOWN
135x25 + 100x10
135x25 + 120x10
135x6 + 140x10
I felt a sharp pain in my shoulder, so I stopped on bench.
DONKEY CALF RAISE
126x20
216x20
266x15
316x15
316