Thread: Trojan's Journal

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

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

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.

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

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

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.

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

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.

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

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.

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)

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

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

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

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

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

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

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.

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.

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

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

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

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.

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.

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

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.

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

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