Joel's 2009 Training Journal

[StlBarbie]

OMG .. they are hard ...
How long have you been doing them?

[jtroster]

Last night it was a workout all consisting of one-limb exercises.



Workout B, Medium Load, 10-12 RM, 35 reps, 50 sec rest


Cable Standing One-Arm Mid-Pulley Face Pull - 22.5

I started using the new Freemotion cable machines. They are much smoother than the old cable machines in the gym.


DB One-Arm Bench Press - 35/13, 40/12, 40/10

These were interesting. I found that while I was pressing with one arm my back on the other side was also getting quite a workout.


DB Single-Leg Deadlift - 40/13, 40/12, 40/10


Cable Standing Woodchop - 35/13, 37.5/12, 37.5/10


Have a Happy Hump Day.

[jtroster]

Originally Posted by StlBarbie

OMG .. they are hard ...
How long have you been doing them?

I just started. I have been working up to them by doing front squats, overhead squats and high pulls.

[Hibiscus09]

Great job Joel! I need to google snatches. Are they were you have to flip the bar before you press upwards? If so, I tried them and my rotator cuff was not happy. Of course , you do a lot more rotator cuff work than I do.

I hope you have an awesome day!

[jtroster]

Originally Posted by Hibiscus09

Great job Joel! I need to google snatches. Are they were you have to flip the bar before you press upwards? If so, I tried them and my rotator cuff was not happy. Of course , you do a lot more rotator cuff work than I do.

I hope you have an awesome day!

Take a look at this article on how to do snatches: A Beautiful Snatch.

[jtroster]

Last night it was trainer's choice. All the cable exercises were done on the Freemotion machines. My gym got a set of seven Freemotion machines in and I wanted to see what kind of workout I could get on them. I did not write down the weights I used.


Cable Standing Rows - 4*15

Cable Shoulder Press - 3*12

Cable Side Laterals - 3*12

Walking Lunges - 3*12

Cable Chest Presses - 3*15 (5 decline, 5 flat , 5 incline)

Dips - 3*8

Knee Raises - 3*15


This weekend its going to be 27C. I hope to get some gardening in. Saturday night we are going to the Opera to see La Boheme.

[jtroster]

I got a small workout Saturday as we had the house painted last week and we then ghd to get everything back in order. Which meant lots of stair climbing. Saturday night we wen top the Opera to see La Boheme. My wife called it the quintessential opera - lots of great melodies, drama and death by TB.

Sunday morning the gym was unusually busy given the great weather, 27C.


Workout C, Light Load, 20-22 RM, 50 reps, 65 sec rest


Cable Standing Mid-Pulley Row - 20s/20, 20s/15, 20s/15


Pushup with Feet Elevated - 5*10


Good Mornings - 95/20, 95/15, 95/15


Hanging Knee Raise - 3*12

Cardio: Precor Intervals, 14 minutes


After the gym I decided to push the gardening season somewhat and plant geraniums. Even if we get a late frost they are able to survive. The tomatoes will go in next weekend.

[Hibiscus09]

I love reading about your cooking, gardening and all the artistic events you attend. I've never been to an opera. Fun.

I'm glad you're enjoying some warm weather!

Nice job on the workouts Joel!

Thanks for posting the snatch article. Interesting stuff.

[Fiend_73]

I LOL'd at the death by TB.

I shivered at that temp, you guys still have it that cold out there?? wow

And those good mornings caught my eye, that's some decent weight with high reps. Where do you feel those, back or hams?

[jtroster]

Originally Posted by Fiend_73

I LOL'd at the death by TB.

I shivered at that temp, you guys still have it that cold out there?? wow

And those good mornings caught my eye, that's some decent weight with high reps. Where do you feel those, back or hams?

TB is the Operatic disease. Death by TB is in La Boheme, La Traviata. In Tales of Hoffman the soprano has TB and she sings herself to death.

That '-' should have been a ','. It was real warm on the weekend.

I felt those GMs both in my hams and lower back. This morning I'm not stiff so I'll have to bump the weight next time.

[Fiend_73]

Originally Posted by jtroster

TB is the Operatic disease. Death by TB is in La Boheme, La Traviata. In Tales of Hoffman the soprano has TB and she sings herself to death.

That '-' should have been a ','. It was real warm on the weekend.

I felt those GMs both in my hams and lower back. This morning I'm not stiff so I'll have to bump the weight next time.

I learned something cool today.

Got it. Then I'm jealous!

10 a side oughta do the trick.

[jtroster]

It was a wet towel workout last night - lots of sweat. I hope the gym gets its new air conditioning working soon.


Workout B, Medium Load, 10-12 RM, 35 reps, 50 sec rest


Cable Standing One-Arm Mid-Pulley Face Pull - 22.5/13, 25/13, 27.5/9

Bumped the weight up 5 pounds and I'll take it up to 30 next time.


DB One-Arm Bench Press - 40/13, 45/10, 45/8, 45/4

Another 5 pound bump.


DB Single-Leg Deadlift - 40/11, 40/10, 40/10, 40/4


Cable Standing Woodchop - 37.6/13, 40/12, 40/10

And another increase in weight. This morning I can feel the soreness from this exercise.


Cardio: Precor Intervals, 14 minutes

I got in my cardio watching French Cooking at Home.


It was my son Charles' 27th birthday yesterday. We used to tell my daughter that the baby will come when the leaves were back on the trees. I remember driving home from the hospital after he was born and seeing the leaves coming out on the willow trees. Happy Birthday Charles.

And a Happy Hump Day to everyone.

[StlBarbie]

Where do the years go, eh???

I was going thru the recipe thread the other day ... you are quite the cook!!!
Did you start when you were a child?

[jtroster]

Originally Posted by StlBarbie

Where do the years go, eh???

I was going thru the recipe thread the other day ... you are quite the cook!!!
Did you start when you were a child?

I loved to cook with my mother and she liked to experiment. I now pass my recipes and hers on to my kids. After I sent my daughter my maple-teriyaki salmon recipe she emailed back "I am now the salmon goddess".

[jtroster]

My hams are still sore from the one leg deadlifts. Tonight its snatches, chins and dips..

[StlBarbie]

Originally Posted by jtroster

I loved to cook with my mother and she liked to experiment. I now pass my recipes and hers on to my kids. After I sent my daughter my maple-teriyaki salmon recipe she emailed back "I am now the salmon goddess".

That's what it's all about ... ^^^^^

I haven't done single leg deads in forever ...
you made me remember why ...

[jtroster]

It was a trainer night and I got a great workout with just three exercises.


Workout A, Heavy Load, 4-6 RM, 20 reps, 60 sec rest


Snatch - 50/4, 65/4, 756, 80/5, 60/6, 85/3

I'm really getting the hang of these. The trick is to get all the momentum exactly vertical. If you pull the weight the least bit toward you, it could carry you backwards. I managed to increase the weight by 10 pounds over last time and I'll try more weight next time.


Chinups - -40/6, BW/5, BW/5, BW/5, BW/5

These are getting much stronger. I remember just three years ago when I needed 80 pounds of assistance to do a set of 5.


Dips - -40/6, BW/6, BW/6, BW/5, BW/3


Now that the gym renovations are complete lots of new equipment has been moved in. We got a chest-supported T-bar, a real power cage and more Hammer Strength MTS machines. For my next trainer's choice night Tuesday we'll try out all the new stuff.


Happy May!


Now is the month of Maying,
When merry lads are playing,
Fa la la la la.

Each with his bonny lass,
upon the greeny grass,
Fa la la la la.

The Spring clad all in gladness,
Doth laugh at Winter?s sadness,
Fa la la la la.

And to the bagpipes sound,
The nymphs tread out their ground,
Fa la la la la.

Fie then! why sit we musing,
Youth?s sweet delight refusing?
Fa la la la la.

Say dainty nymphs and speak,
shall we play Barley break?
Fa la la la la.

[MtnBikeMike]

Originally Posted by jtroster

Snatch - 50/4, 65/4, 756, 80/5, 60/6, 85/3

I'm really getting the hang of these. The trick is to get all the momentum exactly vertical. If you pull the weight the least bit toward you, it could carry you backwards. I managed to increase the weight by 10 pounds over last time and I'll try more weight next time.

Great job on these. there is serious technique involved in the oly lifts

Chinups - -40/6, BW/5, BW/5, BW/5, BW/5

These are getting much stronger. I remember just three years ago when I needed 80 pounds of assistance to do a set of 5.

Did I ever mention I hate you. for some godforsaken reason i can't do a one.

Great overall workout.

[jtroster]

Mike,

I could only progress to doing bodyweight chins by using the assistance machine. Now I have to work on wide-grip pullups.

[Hibiscus09]

Nice job on the workout Joel. Cool about the new equipment!

Happy May!!

[jtroster]

It was a busy weekend. Saturday morning I had a 3 hour dress rehearsal with full orchestra for our choir concert. Saturday night we attended a concert of the Amadeus choir - I used to sing with them. Sunday morning I hit the gym and then Sunday afternoon was the closing concert of my choir's season. We sang the Brahms German Requiem. Then we had a gang over for a BBQ. Now it is nice just to relax at work.


Workout C, Light Load, 20-22 RM, 50 reps, 65 sec rest

Cable Standing Mid-Pulley Row - 37.5/21, 37.5/16, 37.5/13

I used the new cable machine. It has odd weight numbers.


Pushups with Feet Elevated - 12, 10, 10, 10, 8

I hate to say it but, for one who does not like pushups, this is growing on me.


Good Mornings - 95/10, 95/15, 95/15, 95/10

I was just about to use the new power cage when someone else got it for squats. SO I used the old squat rack.


HS Crunch - 20/15, 30/15, 40/15

The gym got in a new Hammer Strength crunch machine. So I tried it.


I skipped cardio given all the vocal workouts I also did on the weekend.

[jtroster]

Since my gym moved in a lot of new equipment it was time for a Trainer's choice workout on the new stuff.


Note: The new machines are the Hammer Strength MTS line of equipment.


HS MTS Kneeling Leg Curl - 30/12, 40/10, 50/10

This has to be the best leg curl machine I have ever used. And I can feel it this morning.


HS MTS Iso-Lateral Leg Extension - 50/12, 50/10, 50/10

Good extension machine also.


Hack Squats - 160/12, 160/10, 160/10

They finally got a Hack Squat. We have been asking for one for over a year. The weight listed is only the added plates. The whole sled must weigh at least 50 pounds.


T-bar Rows - 45/10, 45/10, 45/10

Finally after asking for 4 years we got a Chest-supported T-bar.


HS MTS Iso-Lateral High Row - 40s/10, 50s/10, 50s/10

This replaces the plate-loaded high row. Since its pin-adjusted we no longer have the issue where some muscle-head leaves 4 plates loaded and walks away.


FreeMotion Cable Chest - 50/15, 50/15, 50/15 (5 decline, 5 flat , 5 incline)


I'm pleasantly sore this morning.

Happy Hump Day

[Fiend_73]

Nice job breaking in the new equipment Joel.
What is it about that ham machine that makes it the best?

[jtroster]

Originally Posted by Fiend_73

Nice job breaking in the new equipment Joel.
What is it about that ham machine that makes it the best?

There is almost no way to cheat with that ham machine.

[Fiend_73]

Originally Posted by jtroster

There is almost no way to cheat with that ham machine.

Sweet.
We have a plate loaded Hammer Strength one like that, my fav too.
Enjoy!

[jtroster]

A nice, simple, yet sweaty, workout.


Workout A, Heavy Load, 4-6 RM, 20 reps, 60 sec rest


Snatch - 65/4, 85/5, 95/4, 95/4, 95/3

Sweet. A 10 pounds bump over last time.


Chinup - -40/4, BW/4, BW/3, BW/4, BW/3, BW/2


Dip - 6, 6, 5, 3


Cardio: Precor Intervals, 14 minutes


This weekend we are going up to the cottage in Muskoka.

[jtroster]

We went up to the cottage this weekend and took the Mother-In-Law. Friday it was sunny and warm, Saturday it rained all day and Sunday it was clear and cold. I kept looking but could not see any Moose. Maybe when we go up for a week in July I'll go into Algonquin Park for some Moose spotting. I did see a Partridge though.

When we got back Sunday afternoon we headed right to the gym.


Workout B, Medium Load, 10-12 RM, 35 reps, 50 sec rest

Cable Standing Mid-Pulley Row - 37.5/13, 42.5/12, 45/11

D'oh!, I was supposed to do One arm Face Pulls. But somehow I ended doing rows.


DB One-Arm Bench Press - 40/13, 45/11, 45/11

5 pound bump. I really like these.


DB Single-Leg Deadlift - 40/12, 40/12, 40/11


Cable Standing Woodchop - 40/12, 40/12, 40/11


Cardio: Precor Intervals, 14 minutes

FoodTV was on so I could endure my cardio.

[flywheel99]

Hi Joel.

Are you timing your workouts? Just wondering how long yours are taking. I am finding that my Waterbury HIAH sessions are only taking 30-35 min. I almost always can superset the first and second exercise - so I'm moving right along.

Today was the first time that I used his warmup drills. I've done some different warm ups before, but first time doing his. I found the push up T thingies interesting.

I did his stretching drills post workout also. We'll see if I notice a difference. I guess any time I work on my stiff/tight hips it is a good thing.

Are you doing his warm ups and stretches?

[Hibiscus09]

Nice job on the workouts Joel!

I was wondering why you were talking about not seeing a moose on facebook. I hope you had a nice time at the cottage.

[jtroster]

Originally Posted by flywheel99

Hi Joel.

Are you timing your workouts? Just wondering how long yours are taking. I am finding that my Waterbury HIAH sessions are only taking 30-35 min. I almost always can superset the first and second exercise - so I'm moving right along.

Today was the first time that I used his warmup drills. I've done some different warm ups before, but first time doing his. I found the push up T thingies interesting.

I did his stretching drills post workout also. We'll see if I notice a difference. I guess any time I work on my stiff/tight hips it is a good thing.

Are you doing his warm ups and stretches?

My workouts can be as short as 40 minutes if I keep to the rest times. On Heavy days I need more rest. If I have extra time I add some arm work as my shoulders and biceps lag somewhat. I have been doing the warmups every workout and the stretches sometimes. Of all the warmups the overhead squats with a light bar is the hardest at first to get used to.

Originally Posted by Hibiscus09

Nice job on the workouts Joel!

I was wondering why you were talking about not seeing a moose on facebook. I hope you had a nice time at the cottage.

Our cottage is up north in moose territory. When driving I always look out for them. When the black flies are out the moose come out of the woods and sometimes stand on the roads to get away from the black flies.

We had a relaxing time even though it rained on Saturday. Our cottage is a fractional ownership one and we get it 5 weeks a year. Our summer week is always the week with July 1 in it. By then there are no black flies.