Joel's 2009 Training Journal

[HoosierHardGain]

Wow! Those look like lethal supersets, Joel.

[jtroster]

I was recovering from a cold so I onyl got in 3 workouts this week instead of 4. But at least I made this one a good one. I hit a personal best by doing 10 body weight dips.


Superset:
- Bent-over alternating DB row - 40s/6, 40s/6, 45s/6, 50s/6, 50s/6
- Incline DB Press - 50s/6, 55s/6, 60s/6, 65s/5, 65s/6


Superset:
- Standing Scott press - 25s/7, 25s/7, 30s/7, 30s/7, 35s/7
- Strict close-neutral grip cable pulldown - 90/7, 90/7, 105/7, 105/7, 120/7


Superset:
- Dips - 9, 10(PB)
- BB Cheat curl - 55/12, 60/9


This week, as part of the Precision Nutrition Lean Eating program that I am on, I'll be doing carb-cycling. I have never done this before so it will be interesting. Perhaps it will help push through my fat-loss plateau.

[jtroster]

This time I was able to do this workout as 2 supersets. It was brutal.


Superset:
- Walking DB lunge with contra-lateral shoulder press - 25s/4, 25s/5, 25s/4, 25s/4, 25s/4
- Chin-up - 3, 5, 4, 4, 4
- Lumberjack squat into calf raise and press out - 35/12, 35/12, 35/12, 35/12, 35/12


Superset:
- Vertical thruster - 15s/8, 15s/8, 15s/8
- Iron cross - 10s/8, 10s/8, 10s/8
- Pull-up - 3, 4, 4


Tonight is Squat Night.

[HoosierHardGain]

Ouch!!!


Brutal work, Joel!

[jtroster]

Four kinds of squats on one workout. Now that is fun!

Alternating Lateral Squat - 35/9, 35/9

Superset:
- BB front squat - 115/3, 115/3, 125/3, 125/3, 135/3, 135/3
- BB back squat - 115/12, 115/12, 125/10, 125/12, 135/10, 135/5

Done with no rest between the fronts and backs.


Superset:
- Bulgarian split squat - 15/,7(per leg), 20s/7
- Single-leg Romanian deadlift - 20s/7, 20s/7

I planned on doing 3 sets but my left knee disagreed after 2. So I listened to it. It is happy today with my decision.


This weekend my son is coming from Vancouver and staying for 1 1/2 weeks. Next weekend is the big engagement party for my daughter and her partner. So I have to take my son shopping for something to wear to the party. Somehow he did not get the fashion gene from my wife's side and he does not know how to shop for clothes.

Also, tomorrow night we are going to the gala concert marking the 60th anniversary of the Canadian Opera Company. Time to get all dressed up.

[Fiend_73]

Originally Posted by jtroster

Four kinds of squats on one workout. Now that is fun!

Alternating Lateral Squat - 35/9, 35/9

Superset:
- BB front squat - 115/3, 115/3, 125/3, 125/3, 135/3, 135/3
- BB back squat - 115/12, 115/12, 125/10, 125/12, 135/10, 135/5

Done with no rest between the fronts and backs.


Superset:
- Bulgarian split squat - 15/,7(per leg), 20s/7
- Single-leg Romanian deadlift - 20s/7, 20s/7

I love you man.


I hope you enjoy the family time, shopping, and the other BIG events mentioned.
Time to dres up = a new avi pic right?
Tux's FTW.

[jtroster]

Originally Posted by Fiend_73

I love you man.


I hope you enjoy the family time, shopping, and the other BIG events mentioned.
Time to dres up = a new avi pic right?
Tux's FTW.

This weekend we have a professional photographer at the engagement party. I'll get him to take some shots of me in my new fitted suit.


This was my Sunday morning workout:


Superset:
- Bent-over alternating DB row - 35s/4, 50s/4, 50s/4, 50s/4, 50s/4
- Incline DB Press - 35s/4, 50s/4, 60s/4, 65s/4, 65s/4


Superset:
- Standing Scott press - 35s/8, 35s/8, 35s/8
- Strict close-neutral grip cable pulldown - 120/8, 120/8, 120/8


Superset:
- Dips - 10
- BB Cheat curl - 55/7

[HoosierHardGain]

Howdy, Joel...hope the week is going great!

[jtroster]

Two supersets and one sweat-soaked towel means a great workout.


Superset:
- Explosive DB Swing - 50/6, 50/6, 50/6, 50/6, 50/6, 50/6
- DB deadlift (6*6) - 50s/6, 50s/6, 50s/6, 50s/6, 50s/6, 50s/6
- Glute-ham raise negative into explosive push-up - 6, 6, 6, 6, 5, 4


Superset:
- Renegade Row - 8s/7(per arm), 8s/7, 8s/7
- T push-up - 8s/3(per arm), 8s/3, 8s/3
- Supinated reverse push-up - 7, 7, 7

[jtroster]

Last night was trainers' choice. We did a great upper body workout.


Superset:
- HS High Row - 50s/3, 70s/3, 80s/3, 80s/3, 80s/3, 80s/3, 80s/3, 80s/3
- Incline BB Press - 135/3, 135/3, 135/3, 145/3, 155/3, 165/3, 165/3, 165/3


Superset:
- BB Military Press - 40/12, 50/12
- Face Pulls - 35/1, 35/12


Superset:
- Cable Curls - 40/12, 40/12
- Dips - 10, 10


Today my wife Sheryl and I celebrate our 33rd anniversary. Tonight we are having 12 over for dinner. Tomorrow night we celebrate our daughter's engagement and my aunt's 89th birthday.

[2nd_chance]

Happy anniversary. Great workouts!

[jtroster]

The engagement party last weekend was a blast. I picked one of the pictures for my new avatar. Here it is:



Last night I asked my trainer to make up a leg workout:

Deadlifts - 135/20, 155/15, 175/10

Kneeling Leg Curls - 30/15, 40/12, 50/10

Superset:
- Abductor - 100/12, 115/10, 130/10
- Adductor - 100/12, 115/10, 130/10

V-Squat - 180/12, 180/12, 230/10

Standing Calf Raise - 240/12, 240/12, 240/12

Happy Hump Day!

[HoosierHardGain]

Lookin daper, Joel!


Another good workout...looks like you kicked some tail on the deads!

[jtroster]

Originally Posted by HoosierHardGain

Lookin daper, Joel!


Another good workout...looks like you kicked some tail on the deads!

It is humbling to do a set of 20 deads not matter what the weight.

[jtroster]

By the end of next week I will have finished the six month Lean Eating for Men program from Precision Nutrition. So I started thinking already what I'm going to do for my next plan. After consideration I am going to do Cressey's 16 week Maximum Strength program. The first 4 weeks will look like this:

Day 1

Box Squat (5x4)

Speed Deadlift (8x2)

Walking DB Lunge (4x8)

Superset:
- Reverse Crunch (3x12)
- Prone Bridge (3x30s)


Day 2

Bench Press (5x4)

Superset:
- Neutral-Grip Low-Incline DB Press (3x10)
- Seated Cable Row (4x10)

Superset:
- Prone Trap Raise (3x12)
- Side-Lying External Rotation (3x12)
- Side Bridge (3x30s)


Day 3

Front Squat (4x6)

Rack Pull from Knees (4x6)

DB Bulgarian Split Squat (3x6)

Superset:
- Pull-Through (3x10)
- Reverse Crunch (3x12)


Day 4

Superset:
- One-Arm DB Push Press (4x6)
- Close-Grip Chin-Up (4x6)

Superset:
- Push-Up (3x10)
- One-Arm DB Row (3x8)

Superset:
- Kneeling Cable External Rotation (3x12)
- Side Bridge (3x30s)

The sets and reps will change each of the four weeks.


Before I start this program I need to measure my 1 RM max on Squat, Bench and Deadlift as well as my best standing long jump. So for the next three workouts I'll try one big lift per workout. Then I'll start into the Maximum STrength program.

[jtroster]

Yesterday morning I tested myself my 1RM is on Box squats and my 3RM on Chin-ups.


Box Squats - 45/8, 135/6, 155/4, 185/3, 205/2, 225/2, 245/2, 255/1

I found a bench that was perfect for box squats. I started with just the bar to warm up and then kept adding weight until my form started to suffer. I have not these for quite some time but my records indicate that I last maxed out at 245. So I guess this was a personal best. AT the end of the 16 week Maximum Strength program I'll test my 1RM again.


Chin-Ups - -40/5, -25/4, -10/3, Bodyweight/3

This took fewer sets to test. On the last set I just made the 3rd rep. With my body weight at 178 I'll call that my 1RM.


Tomorrow night I'll test my 1RM on Deadlifts and Bench Press. Then Thursday I'll start the program.

[jtroster]

Last night I tested myself again. This time it was to determine my 1RM for Deadlifts and Bench Press. Then Thursday I start the program.


Deadlifts - 45/8, 135/6, 225/3, 245/1, 265/1, 275/1, 285/1

That last one did not have the best form but I got it up. So, I'll declare 285 as my 1RM.


Bench Press - 45/12, 135/6, 185/2, 205/1, 225/1

I needed a little spot on 225 so I'll call that my 1RM.


Rear Delt Flys - 70/8, 85/8, 85/8


Happy Hump Day and a Happy Turkey Day to all my American friends.

[jtroster]

Last night was the start of my Maximum Strength I workouts.



Box Squat - 135/5, 185/4, 185/4, 185/4, 195/4

I have never seen anybody in my gym do box squats.


Speed Deadlift at 50% 1RM - 145/2, 145/2, 145/2, 145/2, 145/2, 145/2, 145/2, 145/2

These were to develop explosive force. Each week I'll add 5% more weight.


Walking DB Lunge - 20s/8(per side), 20s/8, 25s/8, 25s/8


Superset:
- Reverse Crunch - 12, 12, 9
- Prone Bridge - 28 sec., 25 sec., 25 sec.


Have a Happy Black Friday.

[jtroster]

Bench Press - 45/12, 135/4, 155/4, 175/2, 165/4, 165/4

175 was a little too heavy for 4 reps so I backed off to 165 which is a good 4-rep working weight.


Superset:
- Neutral-Grip Low-Incline DB Press - 40s/10, 40s/10, 40s/10
- Seated Cable Row - 75/10, 75/10, 75/10


Superset:
- Prone Trap Raise - 15s/12, 15s/12
- Side-Lying External Rotation - 10/12, 8/12
- Side Bridge - 20 sec., 25 sec.

[HoosierHardGain]

Happy Tuesday, Joel!

[jtroster]

Last night's workout:


Front Squat - 45/6, 96/6, 115/6, 115/6, 125/6


Rack Pull from Knees - 135/6, 185/6, 225/6, 245/6


DB Bulgarian Split Squat - BW/6, 15s/6, 20s/6


Pull-Through - 30/10, 35/10, 40/10


Happy Hump Day.

[Fiend_73]

My goodness man, what a ton of work! Supersets out the yin yang and a great variety of exercises to keep things fresh.
Great avi! Fit as a fiddle.

Congrats on the PR's, and hats off to you for "work finding" your 1 rep max, that's the way to do it, old school.

[jtroster]

I'm liking this training plan so far.

Superset:
- One-Arm DB Push Press - 35/6, 40/6, 40/6 40/6
- Close-Grip Chin-Up - -25/6, -25/6, -25/6, -25/6

Next time I'll increase the weight on the Push presses to 45 and drop the assistance to 10 pounds on the chins.


Superset:
- Push-Up - 10, 10, 10
- One-Arm DB Row - 40/8, 40/8, 40/8

I find the best way to do push-ups without straining my wrists is to hold a pair of 8 pound hex DBs. Also, next time the rows will be with 45 or 50 pounds.


Superset:
- Cable External Rotation - 10/12, 12.5/12
- Leg Raises - 12, 12

[jtroster]

Originally Posted by Fiend_73

My goodness man, what a ton of work! Supersets out the yin yang and a great variety of exercises to keep things fresh.
Great avi! Fit as a fiddle.

Congrats on the PR's, and hats off to you for "work finding" your 1 rep max, that's the way to do it, old school.

Supersets mean I can get in my workout in less time. And I love my avatar. It was taken by the photographer who was at the engagement party we had for my daughter and her partner. He will also be coming to the wedding in July.

Brian, I certainly learned about old school from your log.

[jtroster]

It was a busy weekend. Saturday I had a three hour rehearsal for my choir's concert Sunday. Then a workout Sunday morning and the concert Sunday afternoon. We performed Vaughan Williams' Hodie, a bevy of carols and finished with the Hallelujah Chorus. Fun was had by all.


Box Squat - 135/4, 185/4, 185/4, 1954, 205/4


Speed Deadlift @55% 1RM - 155/2, 155/2, 155/2, 155/2, 155/2, 155/2, 155/2, 155/2


Walking DB Lunge - 25s/8, 25s/8, 25s/8


Now that Monday night's are free until choir starts again in January, I'll try to get in an extra workout a week.

[HoosierHardGain]

Video of Joel singing, or neg!!!!

Hope Monday is off to a great start, Joel.

[jtroster]

Originally Posted by HoosierHardGain

Video of Joel singing, or neg!!!!

Hope Monday is off to a great start, Joel.

No video was taken. But we did record the concert. When I get the CD I can post an excerpt.