Trojan's Journal

TROJANNATION · 02-26-2008, 06:14 PM

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

1quick1 · 02-27-2008, 12:46 AM

Sup Trojan. Didn't know you were here.

TROJANNATION · 02-27-2008, 01:45 PM

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.

TROJANNATION · 02-27-2008, 01:48 PM

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

YouTube Video

Bench: 225x24

YouTube Video

Bench: 185x37

YouTube Video

the other half · 02-27-2008, 03:44 PM

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.

PeteTheGreek · 02-27-2008, 06:29 PM

Pretty impressive numbers

Rubes · 02-27-2008, 06:56 PM

very nice job with the lifts.. and nice boots

JailHouse · 02-27-2008, 07:13 PM

nice job, those videos are really impressive.

TROJANNATION · 02-28-2008, 12:51 PM

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

TROJANNATION · 02-28-2008, 12:51 PM

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

TROJANNATION · 02-28-2008, 12:52 PM

Here are a few pics of my worst bodypart that I took yesterday...

JailHouse · 02-28-2008, 06:09 PM

thats a lot of calf work. Do you have a smith machine at your home gym?

nadirmg · 02-29-2008, 10:33 AM

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

TROJANNATION · 03-01-2008, 09:31 PM

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.

TROJANNATION · 03-01-2008, 09:31 PM

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.

JailHouse · 03-02-2008, 04:43 PM

It sounds like you have a nice home gym. Got any pics?

nadirmg · 03-02-2008, 05:19 PM

Quote:

Originally Posted by TROJANNATION

Here are a couple pics of my home gym...

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!

TROJANNATION · 03-02-2008, 07:25 PM

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.

TROJANNATION · 03-02-2008, 07:25 PM

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

the other half · 03-03-2008, 05:36 PM

tough workout

as always.

SamEaston · 03-04-2008, 05:06 AM

LOL @ 'this set hurt'

and the 50 sets before that didn't hurt??

BTW - what is a hip thrust? Sounds rude . . . . .

Triple Threat · 03-04-2008, 10:31 AM

That's got to be the best equipped and nicest home gym that I've ever seen.

TROJANNATION · 03-04-2008, 03:01 PM

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...

TROJANNATION · 03-04-2008, 03:04 PM

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

02-26-2008, 06:14 PM	#61
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	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*
	www.allthemisc.com

02-27-2008, 03:44 PM	#65
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,357 Photos: 5	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.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

02-27-2008, 06:29 PM	#66
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 602	Pretty impressive numbers
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

02-27-2008, 06:56 PM	#67
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,144 Blog Entries: 1 Photos: 5	very nice job with the lifts.. and nice boots
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

02-27-2008, 07:13 PM	#68
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,240 Photos: 3	nice job, those videos are really impressive.
	Jailhouse Journal Jailhouse Fitday Journal

02-27-2008, 12:46 AM	#62
1quick1 Registered User Join Date: Feb 2007 Location: Toledo, OH Posts: 80 Photos: 4	Sup Trojan. Didn't know you were here.

02-28-2008, 12:51 PM	#70
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	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*
	www.allthemisc.com

02-28-2008, 12:52 PM	#71
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Here are a few pics of my worst bodypart that I took yesterday...
	www.allthemisc.com

02-28-2008, 06:09 PM	#72
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,240 Photos: 3	thats a lot of calf work. Do you have a smith machine at your home gym?
	Jailhouse Journal Jailhouse Fitday Journal

03-01-2008, 09:31 PM	#75
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	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.
	www.allthemisc.com

03-02-2008, 04:43 PM	#76
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,240 Photos: 3	It sounds like you have a nice home gym. Got any pics?
	Jailhouse Journal Jailhouse Fitday Journal

03-02-2008, 07:25 PM	#79
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	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
	www.allthemisc.com

03-03-2008, 05:36 PM	#80
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,357 Photos: 5	tough workout as always.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-04-2008, 10:31 AM	#82
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,412 Photos: 4	That's got to be the best equipped and nicest home gym that I've ever seen.

03-04-2008, 03:04 PM	#84
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	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
	www.allthemisc.com