Trojan's Journal

TROJANNATION · 04-18-2008, 09:05 PM

Quote:

Originally Posted by the other half

i imagine that your training is just about as tough as your workouts anyways.

what did you do to your collarbone?

Quote:

Originally Posted by Archangel

Solid w/o's Brother Trojan, what did you do to your collar bone???

Somehow I broke it bringing someone down in the sled up at the ski hill

TROJANNATION · 04-18-2008, 09:05 PM

Friday, April 18th: Back & Biceps

PULL UPS
Bodyweight x10
Bodyweight x12

SMITH MACHINE BENT OVER ROW
226x8
246x8
266x8

WIDE GRIP CABLE ROW
280x10
280x10
280x13

T-BAR ROW WEIGHT NOT INCLUDING BAR
135x10
180x10
225x10

STRAIGHT ARM PULL DOWN
120x12
130x12
140x10

DEADLIFT
225x10
315x10

BARBELL CURL
135x8
135x8

HIGH CABLE CURL Done on an incline, bringing the bar behind my head
80x15
100x12
120x10
110x10
90x12
70x15
First three sets done with inside grip, last three were done with the outside grip

CONCENTRATION CURL
20x20 each
20x20 each

Good workout today. My schedule is finally back to normal and I have time to work out again.

TROJANNATION · 04-18-2008, 09:09 PM

I've been working out on and off since my last update, but I hadn't done anything really worth posting. I did get a bunch of new weights last weekend, and now I have 42 45lb plates.

I've been working on getting them cleaned up and repainted, and finished up the last one today. Here's what they look like now compaired to how they were...

TROJANNATION · 04-20-2008, 10:52 AM

Saturday, April 19th: Legs

STATIONARY BIKE
7.5 minutes - Level 6
2.1 miles, 70 calories

LEG EXTENSION
50x12
85x12
120x12

HACK SQUAT - ATG
140x10
160x10
180x10
Feet as low as possible on platform, narrow stance

HACK SQUAT - PARALLEL
270x10
270x10
270x10
Feet in middle of platform, shoulder width stance

LEG PRESS - ATG
270x10
360x10
450x10

SUPERSET: LYING LEG CURL + DONKEY CALF RAISE
85x12 + 126x15
95x12 + 216x15
105x12 + 236x15
115x10 + 256x15

TROJANNATION · 04-20-2008, 06:59 PM

Sunday, April 20th: Chest

BENCH
45x20
95x12
135x10
185x15
185x15

SUPERSET: INCLINE FLYE + DUMBELL PRESS WEIGHT PER DUMBELL
50x10 + 50x15
50x10 + 50x20

LOW CABLE CROSSOVER WEIGHT PER SIDE
60x10
60x10
60x10

I'm slowly getting back into chest training. Everything felt pretty good today, but I didn't want to push it yet.

the other half · 04-25-2008, 11:11 AM

well know that the weight are painted, the will be easy to lift right?
brutal workouts as usual.

Archangel · 04-25-2008, 05:38 PM

Good lookin w/o's in here BRother Trojan!!!

TROJANNATION · 04-26-2008, 11:54 AM

Quote:

Originally Posted by the other half

well know that the weight are painted, the will be easy to lift right?
brutal workouts as usual.

Quote:

Originally Posted by Archangel

Good lookin w/o's in here BRother Trojan!!!

Thanks guys. Between being very sick and the broken collarbone I was set back quite a bit in my workouts, but I'm slowly getting back up to strength.

TROJANNATION · 04-26-2008, 11:54 AM

Friday, April 25th: Cardio

STAIRMASTER
Level 5 - 1 minute
Level 8 - 2 minutes
Level 10 - 2 minutes
Level 12 - 1 minute
Level 10 - 1 minute
Level 14 - 1 minute
Level 10 - 1 minute
Level 14 - 1 minute
Level 10 - 1 minute
Level 14 - 1 minute
Level 10 - 1 minute
Level 16 - 1 minute
Level 10 - 1 minute
Level 16 - 1 minute
Level 10 - 1 minute
Level 16 - 1 minute
Level 10 - 1 minute
Level 18 - 1 minute
Level 8 - 1 minute
Level 16 - 1 minute
Level 10 - 1 minute
Level 18 - 1 minute
Level 8 - 1 minute
Level 12 - 1 minute
Level 10 - 1 minute
Level 16 - 1 minute
Level 10 - 1 minute
Level 14 - 1 minute
Level 10 - 2 minutes
Level 12 - 2 minutes
Level 8 - 1 minute
Level 18 - 1 minute
Level 8 - 3 minutes
Level 5 - 3 minutes

Total Time: 42 minutes
Calories Burned: 476
Distance: 3208 steps

TROJANNATION · 04-26-2008, 11:54 AM

Saturday, April 26th: Abs & Calves

ABS GIANT SET
Jump Rope: 100 skips
Hanging Leg Raise - 20
Reverse Crunch - 20
Crunches: 20
Oblique Crunches: 20 each way

Jump Rope: 100 skips
Hanging Leg Raise - 20
Reverse Crunch - 20
Crunches: 20
Oblique Crunches: 20 each way

Jump Rope: 100 skips
Hanging Leg Raise - 20
Reverse Crunch - 20
Crunches: 20
Oblique Crunches: 20 each way

SEATED CALF RAISE
126x15
196x15
246x15
246x15
246x15

LEG PRESS CALVES ONE LEG AT A TIME
180x30 each
180x30 each
180x30 each
180x30 each
180x30 each

TROJANNATION · 04-26-2008, 06:00 PM

Saturday, April 26th: Shoulders, Chest, and Biceps

JUMP ROPE
150 skips

CABLE CROSS LATERALS WEIGHT PER SIDE
20x10
20x10

BENCH
45x10
95x10
135x25
135x20
185x20
185x20

CABLE CROSSOVER WEIGHT PER SIDE
70x10
70x10
70x10

OVERHEAD CABLE CURL
100x10
110x10
120x10
130x10

ALT. DUMBELL CURL WEIGHT PER DUMBELL
50x12
50x12
50x12

EZ BAR CURL
85x10
85x10

SHRUGS
225x20
225x20

TROJANNATION · 04-27-2008, 09:41 PM

Sunday, April 27th: Quads

LEG EXTENSION
35x20
70x15
105x12
140x10

FRONT SQUAT PARALLEL
135x12
185x10
235x8

LEG PRESS ATG
290x10
380x10
470x10
380x20

TROJANNATION · 04-30-2008, 07:42 AM

Monday, April 28

TROJANNATION · 04-30-2008, 07:12 PM

Wednesday, April 30th: Back & Biceps

WIDE GRIP PULL UPS
Bodyweight x15
Bodyweight x15
Bodyweight x15

BENT OVER BARBELL ROW
185x10
225x10
245x10
255x9

STRAIGHT ARM PULL DOWN
120x15
120x15
120x15

PREACHER CURL
65x10
75x10
85x10

INCLINE DUMBELL CURL WEIGHT PER DUMBELL
45x10
45x10
45x9

TROJANNATION · 05-03-2008, 08:03 PM

Saturday, May 3rd: Delts & Chest

CABLE CROSS LATERALS WEIGHT PER SIDE
20x10
20x10
20x10
20x10

FACE PULLS
70x10
80x10
90x10
100x10

BARBELL FRONT RAISE
45x15
45x15

BENCH
135x10
185x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
135x50

LOW CABLE CROSSOVER WEIGHT PER SIDE
50x10
50x10
50x10

the other half · 05-07-2008, 11:25 AM

how is the collar bone doing?

workouts are still kickin ass i see.

04-18-2008, 09:05 PM	#122
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Friday, April 18th: Back & Biceps PULL UPS Bodyweight x10 Bodyweight x12 SMITH MACHINE BENT OVER ROW 226x8 246x8 266x8 WIDE GRIP CABLE ROW 280x10 280x10 280x13 T-BAR ROW WEIGHT NOT INCLUDING BAR 135x10 180x10 225x10 STRAIGHT ARM PULL DOWN 120x12 130x12 140x10 DEADLIFT 225x10 315x10 BARBELL CURL 135x8 135x8 HIGH CABLE CURL Done on an incline, bringing the bar behind my head 80x15 100x12 120x10 110x10 90x12 70x15 First three sets done with inside grip, last three were done with the outside grip CONCENTRATION CURL 20x20 each 20x20 each Good workout today. My schedule is finally back to normal and I have time to work out again.
	www.allthemisc.com

04-18-2008, 09:09 PM	#123
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	I've been working out on and off since my last update, but I hadn't done anything really worth posting. I did get a bunch of new weights last weekend, and now I have 42 45lb plates. I've been working on getting them cleaned up and repainted, and finished up the last one today. Here's what they look like now compaired to how they were...
	www.allthemisc.com

04-20-2008, 10:52 AM	#124
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Saturday, April 19th: Legs STATIONARY BIKE 7.5 minutes - Level 6 2.1 miles, 70 calories LEG EXTENSION 50x12 85x12 120x12 HACK SQUAT - ATG 140x10 160x10 180x10 Feet as low as possible on platform, narrow stance HACK SQUAT - PARALLEL 270x10 270x10 270x10 Feet in middle of platform, shoulder width stance LEG PRESS - ATG 270x10 360x10 450x10 SUPERSET: LYING LEG CURL + DONKEY CALF RAISE 85x12 + 126x15 95x12 + 216x15 105x12 + 236x15 115x10 + 256x15
	www.allthemisc.com

04-20-2008, 06:59 PM	#125
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Sunday, April 20th: Chest BENCH 45x20 95x12 135x10 185x15 185x15 SUPERSET: INCLINE FLYE + DUMBELL PRESS WEIGHT PER DUMBELL 50x10 + 50x15 50x10 + 50x20 LOW CABLE CROSSOVER WEIGHT PER SIDE 60x10 60x10 60x10 I'm slowly getting back into chest training. Everything felt pretty good today, but I didn't want to push it yet.
	www.allthemisc.com

04-25-2008, 11:11 AM	#126
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	well know that the weight are painted, the will be easy to lift right? brutal workouts as usual.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

04-25-2008, 05:38 PM	#127
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Good lookin w/o's in here BRother Trojan!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-26-2008, 11:54 AM	#129
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Friday, April 25th: Cardio STAIRMASTER Level 5 - 1 minute Level 8 - 2 minutes Level 10 - 2 minutes Level 12 - 1 minute Level 10 - 1 minute Level 14 - 1 minute Level 10 - 1 minute Level 14 - 1 minute Level 10 - 1 minute Level 14 - 1 minute Level 10 - 1 minute Level 16 - 1 minute Level 10 - 1 minute Level 16 - 1 minute Level 10 - 1 minute Level 16 - 1 minute Level 10 - 1 minute Level 18 - 1 minute Level 8 - 1 minute Level 16 - 1 minute Level 10 - 1 minute Level 18 - 1 minute Level 8 - 1 minute Level 12 - 1 minute Level 10 - 1 minute Level 16 - 1 minute Level 10 - 1 minute Level 14 - 1 minute Level 10 - 2 minutes Level 12 - 2 minutes Level 8 - 1 minute Level 18 - 1 minute Level 8 - 3 minutes Level 5 - 3 minutes Total Time: 42 minutes Calories Burned: 476 Distance: 3208 steps
	www.allthemisc.com

04-26-2008, 11:54 AM	#130
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Saturday, April 26th: Abs & Calves ABS GIANT SET Jump Rope: 100 skips Hanging Leg Raise - 20 Reverse Crunch - 20 Crunches: 20 Oblique Crunches: 20 each way Jump Rope: 100 skips Hanging Leg Raise - 20 Reverse Crunch - 20 Crunches: 20 Oblique Crunches: 20 each way Jump Rope: 100 skips Hanging Leg Raise - 20 Reverse Crunch - 20 Crunches: 20 Oblique Crunches: 20 each way SEATED CALF RAISE 126x15 196x15 246x15 246x15 246x15 LEG PRESS CALVES ONE LEG AT A TIME 180x30 each 180x30 each 180x30 each 180x30 each 180x30 each
	www.allthemisc.com

04-26-2008, 06:00 PM	#131
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Saturday, April 26th: Shoulders, Chest, and Biceps JUMP ROPE 150 skips CABLE CROSS LATERALS WEIGHT PER SIDE 20x10 20x10 BENCH 45x10 95x10 135x25 135x20 185x20 185x20 CABLE CROSSOVER WEIGHT PER SIDE 70x10 70x10 70x10 OVERHEAD CABLE CURL 100x10 110x10 120x10 130x10 ALT. DUMBELL CURL WEIGHT PER DUMBELL 50x12 50x12 50x12 EZ BAR CURL 85x10 85x10 SHRUGS 225x20 225x20
	www.allthemisc.com

04-27-2008, 09:41 PM	#132
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Sunday, April 27th: Quads LEG EXTENSION 35x20 70x15 105x12 140x10 FRONT SQUAT PARALLEL 135x12 185x10 235x8 LEG PRESS ATG 290x10 380x10 470x10 380x20
	www.allthemisc.com

04-30-2008, 07:42 AM	#133
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Monday, April 28
	www.allthemisc.com

04-30-2008, 07:12 PM	#134
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Wednesday, April 30th: Back & Biceps WIDE GRIP PULL UPS Bodyweight x15 Bodyweight x15 Bodyweight x15 BENT OVER BARBELL ROW 185x10 225x10 245x10 255x9 STRAIGHT ARM PULL DOWN 120x15 120x15 120x15 PREACHER CURL 65x10 75x10 85x10 INCLINE DUMBELL CURL WEIGHT PER DUMBELL 45x10 45x10 45x9
	www.allthemisc.com

05-03-2008, 08:03 PM	#135
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Saturday, May 3rd: Delts & Chest CABLE CROSS LATERALS WEIGHT PER SIDE 20x10 20x10 20x10 20x10 FACE PULLS 70x10 80x10 90x10 100x10 BARBELL FRONT RAISE 45x15 45x15 BENCH 135x10 185x3 195x3 195x3 195x3 195x3 195x3 195x3 195x3 135x50 LOW CABLE CROSSOVER WEIGHT PER SIDE 50x10 50x10 50x10
	www.allthemisc.com

05-07-2008, 11:25 AM	#136
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	how is the collar bone doing? workouts are still kickin ass i see.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

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