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Trojan's Journal

Muscle Gelz Transdermals
IronMag Labs Prohormones
dude, killer workouts.

so what is your work schedule. and do you eat at the station or cook your own meals.
 
Triple Threat said:
Whenever I need a good dose of humiliation, I just read this journal. :lol: Seriously, the consistency is amazing.
Click to expand...
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.
the other half said:
dude, killer workouts.

so what is your work schedule. and do you eat at the station or cook your own meals.
Click to expand...

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.
 
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.
 
75lb dumbbell curls!!!:eek:
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.
 
JailHouse said:
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.
Click to expand...

got that shit right.
 
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.
 
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
 
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
 
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.
 
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
316x15
316x15
216x30
216x30
216x33

*It wasn't a very good workout today, mostly because my shoulder is still bothering me. Calves felt good though.
 
Thursday, March 13th: Calves, Arms, and Traps​
SEATED CALF RAISE
126x20
216x15
306x15
306x15
306x16
306x15
306x18

HIGH CABLE CURL
100x10
110x15
120x15
130x12
140x10
150x8

SUPERSET: ROPE HAMMER CURL + CABLE PRESSDOWN
110x10 + 130x10
100x10 + 140x10
100x10 + 150x10

DUMBELL PREACHER CURL WEIGHT PER DUMBELL
30x10
30x10
30x12

TRAP BAR SHRUGS
135x10
225x10
315x10
I stopped at three sets because they were bothering my shoulder

DRAG CURLS
76x10
86x10
96x10

GIANT SET ALL EXERCISES DONE CONSECUTIVELY
Heavy Bag - 3 minutes
Jump Rope - 100 skips
Reverse Crunch - 20
Crunch - 20
Oblique Crunch - 20 each side
Jump Rope - 100 skips
 
Wednesday, March 19th: Cardio​
Stationary Bike
Level 5 - 3 minutes
Level 8 - 8 minutes
Level 10 - 2 minutes
Level 12 - 2 minutes
Level 10 - 2 minutes
Level 8 - 3 minutes
Level 10 - 2 minutes
Level 8 - 2 minutes
Level 14 - 2 minutes
Level 8 - 2 minutes
Level 5 - 2 minutes

Total Time: 30 minutes
Distance: 7.68 miles
Calories: 333.8
 
how did your lungs like that?

i just did a spinning class on sunday with katt, i was sweating like a fat man chasing the ice cream truck after that.
 
Wednesday, March 19th: Biceps & Calves​
HIGH CABLE CURL
100x12
110x10
120x10

CABLE PREACHER CURL
50x10
60x10
70x10

FACE DOWN LYING CABLE CURL
These were done lying face down at a low cable attachment, bringing the bar behind my head
50x10
60x10
70x10

SEATED CALF RAISE 10 second reps
126x15
216x15
216x15
216x15
216x15
216x15

ONE LEG CALVES ON LEG PRESS WEIGHT/REPS PER LEG
Sets were done consecutively, right leg followed by left, then on to right again etc...
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
 
Thursday, March 20th: Cardio​
STATIONARY BIKE
Level 5 - 5 minutes
Level 10 - 1 minute
Level 12 - 1 minute
Level 10 - 2 minutes
Level 14 - 1 minute
Level 8 - 1 minute
Level 10 - 1 minute
Level 12 - 2 minutes
Level 10 - 1 minute
Level 14 - 2 minutes
Level 10 - 2 minutes
Level 8 - 1 minute
Level 10 - 1 minute
Level 12 - 2 minutes
Level 10 - 2 minutes
Level 8 - 1 minute
Level 5 - 4 minutes

Total Time: 30 minutes
Distance: 7.65 miles
Calories: 329.6
 
Friday, March 21st: Back, Calves, and Cardio​
WIDE GRIP PULL DOWN
160x10
160x10
160x10
These were tough on the shoulder, so I stayed very light and did very slow reps, focusing on the contraction in my lats.

SMITH MACHINE BENT OVER ROW
216x10
236x10
256x11

WIDE GRIP CABLE ROW
200x15
250x12
250x12

STRAIGHT ARM PULL DOWN
140x10
150x10
160x10

SUPERSET: TRAP BAR DEADLIFTS + SHRUGS
225x15 + 225x15
225x15 + 225x15

HACK SQUAT MACHINE CALVES DONE FACING THE MACHINE
180x20
270x20
360x20
450x18
450x15 -> 270x44

JUMP ROPE
100 skips
These were done immediately following drop set for calves

STATIONARY BIKE
Level 6 - 10 minutes
Level 8 - 10 minutes
Level 10 - 5 minutes
Level 8 - 5 minutes
Level 10 - 5 minutes
Level 8 - 5 minutes
Level 6 - 5 minutes

Total Time: 45 minutes
Distance: 11.84 miles
Calories: 454.8
 
Good lookin w/o's in here BRother Trojan!!!
 
Sunday, March 23rd: LEGS​
LEG EXTENSIONS
50x10
75x10
100x10
125x10

HACK SQUAT - ALL THE WAY DOWN
180x10
360x10
360x10
360x12
I should have gone up in weight more gradually and only added 1 plate to each side at a time like I usually do. I put knee wraps on for the final set because they were pretty sore.

NARROW STANCE SQUAT - PARALLEL
225x10
225x10
225x10

SUPERSET: LYING LEG CURL + STANDING CALF RAISE
100x10 + 216x15
100x10 + 216x15
100x10 + 216x15

SUPERSET: LEG PRESS (ALL THE WAY DOWN) + STANDING CALF RAISE
360x10 + 216x15
410x10 + 216x15
410x10 + 216x15

ROMANIAN DEADLIFT
155x10
155x10
155x10

*I also went skiing this morning
 
Solid BRother Trojan, VERY Solid w/o!!!
 
Wednesday, March 26th: Biceps​
INCLINE DUMBELL CURLS WEIGHT PER DUMBELL
20x10
30x10
40x10

HIGH CABLE CURL
80x10
90x10
100x10
I did these on a 30 degree incline bench and brought the handle behind my head on each rep.

TRI-SET: HAMMER CURL + EZ BAR CURL + CONCENTRATION CURL
55*x10 + 65x10 + 25*x10
55*x10 + 65x10 + 25*x10
*Weight per dumbell
Hammer curls were done both arms simultaneously. Concentration curls set #1 left arm was done first, set #2 right arm was done first.

*Light workout as far as volume and weight today, but the pump was amazing. I made every rep count and my bi's are thrashed and pumped to the point that my sleeves hurt they are so tight.
 
Friday, March 28th: Calves & Biceps​
SUPERSET: SEATED CALF RAISE + REVERSE HACK SQUAT MACHINE CALVES
126x15 + 180x15
196x15 + 270x15
216x15 + 320x15

HAMMER CURL WEIGHT PER DUMBELL
55x10
60x10
65x9

HIGH CABLE CURL
80x15
90x12
100x12
Done on an incline, bringing the handle behind my head on each rep

EZ BAR CURL
85x10
95x10
105x9
These were done with the outside grip while using the arm blaster

*I had planned on going skiing today, but both kids are sick and I'm beginning to catch it as well. I took some Tylenol Cold Nighttime prior to working out, and it was kicking my ass about half way into the workout and I'm having a hell of a time staying awake.
 
Saturday, March 29th: LEGS​
LEG EXTENSION
50x15
75x12
100x10
125x10

LEG PRESS ALL THE WAY DOWN
270x10
360x10
410x10
430x10
450x10

HACK SQUAT ALL THE WAY DOWN
270x10
270x10
270x10
Today I went with my feet as low as I could get them on the platform.

SUPERSET: LEG CURL + LEG PRESS CALVES
100x10 + 270x15
100x10 + 270x20
100x10 + 270x30

*I feel like shit today, and I didn't have much energy for the workout.
 
hope your feeling better.
 
I've been gone for training all week and didn't get to work out while I was there, and that's why I haven't been updating....

Saturday, April 5th: Chest & Calves​
BENCH
45x10
95x10
135x10
185x10
The warmup sets weren't a problem, but I really felt the 185 set in my collarbone :mad:

LOW CABLE CROSSOVER WEIGHT PER SIDE
60x12
60x12
65x12
65x12
65x8*
These pretty much finished my collarbone... I thought I was ready to hit chest again, but I guess not :(

HACK SQUAT MACHINE CALVES
180x15
270x15
360x20
360x20
360x20

My collarbone is killing me right now :mad:
 
i imagine that your training is just about as tough as your workouts anyways.

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