Trojan's Journal

[TROJANNATION]

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???

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

 

[TROJANNATION]

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]

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]

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]

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]

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

 

[King Silverback]

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

 

[TROJANNATION]

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

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]

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]

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]

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]

Sunday, April 27th: Quads​

LEG EXTENSION
35x20
70x15
105x12
140x10

FRONT SQUAT PARALLEL
135x12
185x10
235x8

LEG PRESS ATG
290x10
380x10
470x10
380x20

 

[TROJANNATION]

Monday, April 28​

 

[TROJANNATION]

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]

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]

how is the collar bone doing?

workouts are still kickin ass i see.