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Trojan's Journal

Muscle Gelz Transdermals
IronMag Labs Prohormones
Tuesday, February 5th: Legs​
JUMP ROPE
100 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
 
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
 
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
 
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
 
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
 
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
 
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
 
can i hire you to put in my workouts.
yours are much nicer looking than mine.

great number and volume.

welcome to the journals.
 
Friday, February 15th: Calves, Back, and Arms​
SUPERSET: JUMP ROPE + PULL UPS
100 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
 
You're moving some serious weights there, but what is really impressive is the workouts that you do AFTER skiing. :thumb:
 
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
 
so is the leg sore from skiing? still its kinda nice to go light, the joints love ya for it.
 
where do you ski at in oregon?
 
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
 
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.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
the other half said:
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.
Click to expand...

Some days I just feel like doing calves barefooted and they feel great, but other days it hurts just thinking about taking my shoes off to do them...

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.
 
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
 
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
 
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
 
Updated arm pic

1001897wc7.jpg
 
Saturday, February 23rd: Chest, Back, and Calves​
SKIING
Today is snowfest up at the hill, so I went up first thing this morning for about two hours. It was crazy crowded, so I decided to leave early but I'll go back up this afternoon.

STANDING CALF RAISE - SMITH MACHINE
216x15
216x15
216x15
286x12
286x12
336x12
336x10
216x12
216x17
216x23

SUPERSET: BENCH + STRAIGHT ARM PULL DOWNS
45x12 (Bench Warmup)
95x10 (Bench Warmup)
135x10 + 100x10
185x10 + 100x10
235x10 + 100x10
185x10 + 100x10
185x10 + 100x10
185x10 + 100x10
My right shoulder is killing me again, so I dropped the weight down on bench and just did very slow reps, concentrating on sqeezing my chest as hard as possible on each rep.

SUPERSET: INCLINE FLYE (Weight Per Dumbell)+ ONE ARM CABLE ROW (Weight/Reps Per Arm
45x10 + 120x10
45x10 + 120x10
45x10 + 120x10
I just wasn't feeling it today, and had to go light on these supersets as well.

SUPERSET: T BAR ROW Weight not including bar+ LOW CABLE CROSSOVER (Weight Per Side)
100x10 + 50x10
150x10 + 60x10
185x10 + 70x10
I used 25's for T Bar Rows so that I had greater range of motion at the top end. The last set I had to use a 35 because I only have six 25's

*Overall this was one of my worst workouts in a long time. I had very little strength and my shoulder was killing me. My lats felt pretty good at the end of the workout, but I don't feel like my chest got anything out of it.

Workout Time: 41 minutes
 
Monday, February 25th: Biceps​
HIGH CABLE CURL
80x12
90x12
100x10
110x10
120x10
130x10
140x10
150x8
160x8

PRONE INCLINE DUMBELL CURL Weight Per Dumbell
35x10
35x10
35x10
35x10
35x10

ROPE HAMMER CURL
100x10
110x10
120x10
130x10
100x15 -> 50x10

*Nothing special today, just a quick bicep workout. My leg press/hack squat machine showed up today, so I was getting the parts lined up for assembly between sets.
 
great workouts still. even the bad day.

so are going to open your own gym someday with all that equipment? or did you just belong to a 24 hour gym and you stole it all? lol

actually those pics answers a question of mine. and that was how you got all those sets done in such a short time. i thought maybe you went to the gym late when no one was there.

anyways, pretty impressive set up.
do you plan on competing some day?

also, nice new pic.
 
the other half said:
great workouts still. even the bad day.

so are going to open your own gym someday with all that equipment? or did you just belong to a 24 hour gym and you stole it all? lol

actually those pics answers a question of mine. and that was how you got all those sets done in such a short time. i thought maybe you went to the gym late when no one was there.

anyways, pretty impressive set up.
do you plan on competing some day?

also, nice new pic.
Click to expand...
I live in a small town and the closest commercial gym is about 100 miles away. My dad had a weightroom in his garage as well, so that was one of my top priorities when I bought my house.
I don't think I'll ever compete... I just enjoy working out and doing it for myself. It also helps me stay in shape for work (I'm a firefighter)
 
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