 |
 |
 |
|
|||||||
| Photo Gallery | Register | Members List | Videos | Blogs | Search | Today's Posts | Mark Forums Read |
| Online Journals Record your personal journals here. Start a thread, and enter your daily and/or weekly progress. Sponsored by: MusclePharm.com |
Trojan's Journal
 |
|
|
LinkBack | Thread Tools | Display Modes |
02-14-2008, 12:13 PM
|
#31 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
BODYBUILDING SUPPLEMENTS
High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Tuesday, February 5th: Legs JUMP ROPE100 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 |
|
|
|
02-14-2008, 12:14 PM
|
#32 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
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 |
|
|
|
|
02-14-2008, 12:14 PM
|
#33 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
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 |
|
|
|
|
02-14-2008, 12:14 PM
|
#34 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
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 |
|
|
|
|
02-14-2008, 12:15 PM
|
#35 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
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 |
|
|
|
|
02-14-2008, 12:17 PM
|
#36 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
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 |
|
|
|
|
|
02-14-2008, 12:18 PM
|
#37 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
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 |
|
|
|
|
02-15-2008, 04:09 AM
|
#38 |
|
Nice.
|
Hello Trojan!
I thought i recognised your name on the journal list from EB. Good to see you mate  |
|
|
|
|
|
|
|
02-15-2008, 08:05 AM
|
#39 |
|
loyal fan since 1972
|
can i hire you to put in my workouts.
yours are much nicer looking than mine. great number and volume. welcome to the journals. |
|
"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo |
|
|
|
|
|
02-15-2008, 08:53 PM
|
#40 | ||
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
Quote:
Quote:
|
||
|
|
|
|
02-15-2008, 08:54 PM
|
#41 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
Friday, February 15th: Calves, Back, and Arms SUPERSET: JUMP ROPE + PULL UPS100 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 |
|
|
|
|
02-16-2008, 04:25 PM
|
#43 | |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
Quote:
|
|
|
|
|
|
02-16-2008, 04:26 PM
|
#44 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
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 |
|
|
|
|
02-16-2008, 04:31 PM
|
#45 |
|
loyal fan since 1972
|
so is the leg sore from skiing? still its kinda nice to go light, the joints love ya for it.
|
|
"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo |
|
|
|
|
|
02-16-2008, 04:47 PM
|
#46 | |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
Quote:
|
|
|
|
|
|
02-16-2008, 05:19 PM
|
#48 | |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
Quote:
|
|
|
|
|
|
|
|
02-17-2008, 05:08 PM
|
#49 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
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 |
|
|
|
|
|
|
|
02-17-2008, 05:33 PM
|
#50 |
|
loyal fan since 1972
|
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. |
|
"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo |
|
|
|
|
|
02-17-2008, 06:10 PM
|
#51 | |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
Quote:
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. |
|
|
|
||
|
|
|
|
02-19-2008, 12:55 PM
|
#52 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
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 |
|
|
|
|
|
|
|
02-19-2008, 05:11 PM
|
#53 |
|
your sisters better
|
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
|
|
5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
40 time: 4.51sec march 10th 07 38" vertical |
|
|
|
|
|
02-21-2008, 01:13 PM
|
#54 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
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 |
|
|
|
|
|
|
|
02-22-2008, 09:21 PM
|
#55 |
|
Registered User
Join Date: Feb 2008
Location: Oregon
Posts: 105
|
Updated arm pic
 |
|
|
|
|
|
|