Joc's Journal

**jocularric** · 04-28-2011, 05:04 AM

Stability Ball Plank
2 x 60 sec

Single Leg Balance and Reach - Front, Side, Turning
2 x 12

Single Leg Chop and Lift
2 x 12 @ 4

Wood Chops
2 x 12 @ 60

Step Up to Balance, Curl, Overhead Press
12 @ 25
2 x 12 @ 35

FAT GRIPZ One Arm Dumbbell Row
20 @ 50
4 X 6 @ 70

One Leg Squat to Bench
4 x 6

FAT GRIPZ One Arm Cable Chest Press
20 @ 80
2 x 6 @ 130
2 x 6 @ 130

One Arm Cable Curls
20 @ 40
6 @ 70
6 @ 80 --Ego check--Shoulder was moving all over the place
2 x 6 @ 70

One Leg Hip Thrusts
12 @ BW
6 @ 25
3 x 6 @ 45

Leaning One Arm Lateral Raises
12 @ 20
4 x 6 @ 30

Overhead Triceps Cable Extensions
20 @ 100
4 x 6 @ 150

**jocularric** · 04-29-2011, 05:11 PM

Core and Balance
Ab Roller
12, 12

Renegade Rows
12 @ 15
12 @ 30

Hip Abduction
12, 12

Single Leg Balance and Reach--Front, Side, Turning
12, 12

Single Leg Hip Rotation
12, 12

Internal Shoulder Standing Cable Rotations
2 x 12 @ 70

External Shoulder Standing Cable Rotations
2 x 12 @ 30

Strength/Hypertrophy Training
Tri-set
Jump Shrugs
20 @ 135
12 @ 225
12 @ 315
12 @ 315

Standing Arnold Press
12 @ 30
12 @ 40
12 @ 50

Upright Rows
12 @ 75
12 @ 95
12 @ 105

Mini-Circuit
Squats with Scapular Elevation a.k.a. Hise Shrugs
20/20 @ 135
6/20 @ 315 -- I forgot I was supposed to do 10 to 12 reps
12/20 @ 315
12/20 @ 315
6/20 @ 315

Bosu Ball Body Squats
12
12
12
12
12

EZ Bar Reverse Curls
12 @ 75
6 @ 95 -- I forgot I was supposed to do 10 to 12 reps
12 @ 95
10 @ 95
7 @ 95

Overhead Cable Triceps Extensions
12 @ 140
12 @ 140
12 @ 140
12 @ 140
12 @ 140

Cable Pull Throughs
12 @ 60
12 @ 100
12 @ 150
12 @ 200 -- Almost lost my balance several times on this set.
Had to go real slow, and that's OK. It's good for the stabilizers.

**jocularric** · 05-02-2011, 04:06 PM

Core and Stability
Foam Roll (Self Myofascial Release) -- 30 sec each side
Calves
Hams
IT Band
Adductors

Static Stretching -- 30 sec each side
2 x Calves
2 x Hams
2 x Adductors

Side Plank with Abduction
2 x 12

Single Leg Balance and Reach -- Front, Side, and Turning
2 x 12

Single Leg Hip Rotation
2 x 12

Shoulder Inner Cable Rotations
12 @ 30
12 @ 70
12 @ 70

Shoulder Outer Cable Rotations
12 @ 20
12 @ 30

Stability Ball Row, Outer Rotation, Military Press
12 @ 5
12 @ 5

Resistance Training
L Chin-ups with Scapular Depressions -- The scapular depressions were from a dead hang.
6/20 @ BW
6/20 @ BW
6/20 @ BW
6/20 @ BW

Decline Close Grip Press with Scapular Abduction using FAT GRIPZ
20/20 @ 135
6/20 @ 205
6/20 @ 215
6/20 @ 215
6/20 @ 215

Deadlifts with Scapular Elevation (a.k.a Shrugs) using FAT GRIPZ
20 @ 135
6/20 @ 135
6/20 @ 225
6/12 @ 315 -- Ditched the FAT GRIPZ at this point.
3 @ 405 -- couldn't get the fourth rep.
4 @ 385

Single Leg Romanian Dead Lift
12
12
12
12
12

Crouching Face Pulls
6 @ 200
6 @ 200
6 @ 200
6 @ 200

Barbell Hip Thrusts
6 @ 215
6 @ 215
6 @ 215
6 @ 215

**jocularric** · 05-02-2011, 04:12 PM

So after my workout/training session the gym owner came up to me and stated he wants me to be the head trainer. Sounds good and it would look good on a resume. My question is what does he have in mind. What additional duties and obligations are involved. How much time is this going to require and what is my time worth? Things to think about. . . .

**jocularric** · 05-04-2011, 04:45 PM

Core and Balance
Stability Ball Plank
2 x 60 sec

Wood Chops
2 x 12 @ 70 ^

Single Leg Balance and Reach - Front, Side, Turning
2 x 12

Single Leg Medicine Ball Chop and Lift
2 x 12 @ 4

Resistance
Step Up to Balance, Curl, Overhead Press
12 @ 35
12 @ 35
12 @ 35
12 @ 35

FAT GRIPZ One Arm Dumbbell Row
20 @ 50
6 @ 75^
6 @ 75
6 @ 75
6 @ 75

One Leg Squat to Bench
12 @ BW
6 @ 15^
6 @ 15
6 @ 15
6 @ 15

FAT GRIPZ One Arm Cable Chest Press
20 @ 100^
6 @ 135^
6 @ 145^
6 @ 145
6 @ 145

One Arm Cable Curls
6 @ 50 -- Arm was bothering me for some reason. Dropped weight 20 lbs.
6 @ 50
6 @ 50
6 @ 50

One Leg Hip Thrusts
10^ @ 45
10 @ 45
10 @ 45
10 @ 45

Leaning One Arm Lateral Raises
6 @ 30
7 @ 30
6 @ 30
6 @ 30

Grip Machine
6 @ 105
6 @ 105
6 @ 105
4 @ 105

**jocularric** · 05-06-2011, 02:54 PM

Core and Balance
Ab Roller
12, 12

Renegade Rows
12 @ 30^
12 @ 30

Hip Abduction 12, 12

Single Leg Balance and Reach--Front, Side, Turning
12, 12

Single Leg Hip Rotation
12, 12

Internal Shoulder Standing Cable Rotations
2 x 12 @ 70

External Shoulder Standing Cable Rotations
2 x 12 @ 30

Strength/Hypertrophy Training
Tri-set
Jump Shrugs
20 @ 135
12 @ 245^
12 @ 335^
12 @ 335^

Standing Arnold Press
12 @ 40^
12 @ 50^
12 @ 50

Upright Rows
12 @ 95^
12 @ 95
12 @ 105

Mini-Circuit
Squats with Scapular Elevation a.k.a. Hise Shrugs
20/20 @ 135
12^/20 @ 315 -- I forgot I was supposed to do 10 to 12 reps
12/20 @ 315
12/20 @ 315

Bosu Ball Body Squats
12
12
12
12

Sissy Squats
12
12
12
12

EZ Bar Reverse Curls
12 @ 75
12 @ 75 -- Arm was still bothering me, left the weight as is.
12 @ 75

Overhead Cable Triceps Extensions
12 @ 130
12 @ 140
12 @ 140
12 @ 140
12 @ 140

Cable Pull Throughs
12 @ 60
12 @ 100
12 @ 150
12 @ 200

Quads where really hit today. That little extra, doing the sissy squats, did the the trick. It hurts to squat down, to squat to sit, to go down stairs, to stand back up, just about anything that involves my quads is a pain--I love it.

**Whatanejit** · 05-08-2011, 02:20 PM

Good news on the job Joc.. I think

Just catching up as I have been away.

**jocularric** · 05-08-2011, 04:38 PM

Originally Posted by Whatanejit

Just catching up as I have been away.

And you have been missed my friend.

**jocularric** · 05-10-2011, 05:53 PM

Core and Stability
Time was short so I skipped the stretching and balance work

Foam Roll (Self Myofascial Release) -- 30 sec each side
Calves
Hams
IT Band
Adductors

Static Stretching -- 30 sec each side
2 x Calves
2 x Hams
2 x Adductors

Side Plank with Abduction
2 x 12

Single Leg Balance and Reach -- Front, Side, and Turning
2 x 12

Single Leg Hip Rotation
2 x 12

Shoulder Inner Cable Rotations
12 @ 70
12 @ 70
20 @ 40--forearm was feeling a bit achy so I pumped it full of blood

Shoulder Outer Cable Rotations
12 @ 40^
12 @ 40^
12 @ 40^

Cuban Rotations
12 @ 15
12 @ 20
12 @ 20

Cable Rotations
12 @ 70^
12 @ 70^
12 @ 70^

Resistance Training
Cable Flies--In line with Chest, In line with the waist, In line with the forehead
10/10/10 @ 40
10/10/10 @ 30
10/10/10 @ 30
10/10/10 @ 30

L Chin-ups with Scapular Depressions -- The scapular depressions were from a dead hang.
6/20 @ BW
6/20 @ BW
6/20 @ BW
6/20 @ BW

Decline Close Grip Bench Press with Scapular Abduction
20/20 @ 135
5/20 @ 225
5/20 @ 225
4/20 @ 225
4/20 @ 225

Decline Close Grip Bench Press Speed Reps with Scapular Abduction
10/10/20 @ 135
10/10/20 @ 95
10/10/20 @ 95

Crouching Face Pulls

6 @ 200
6 @ 200
6 @ 200
6 @ 200

Lateral Raises
6 @ 30
6 @ 25
6 @ 25
6 @ 25

I had to leave at this point so I came back later to do lower body.

Deadlifts with Scapular Elevation (a.k.a Shrugs) using FAT GRIPZ
20/20 @ 135
7/20 @ 225
6/10 @ 315 -- Ditched the FAT GRIPZ at this point.
4^ @ 405
4/6 @ 405 -- I strapped up at this point

Single Leg Romanian Dead Lift
12
12
12
12
12

Barbell Hip Thrusts
6 @ 215
6 @ 215
6 @ 215
6 @ 215

I swapped out those last two exercises for these.

Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
12 @ 90

Glute Ham Raises
12
12
12
12

Leg Press with Leg Press Calf Raises
20/20 @ 180
10/20 @ 360
10/12 @ 540
10/10 @ 720
6/0 @ 900
10/0 @ 1000 -- Quarter Presses

That last set was just to see if I could unrack it. I did, so I did 10 quarter presses. Just to let my legs know what was coming.

Someone was dissing my beloved Sissy Squats so I've added them to the program to show what they can do.

Sissy Squats
12
12
12
12
12

Grip Machine
12 @ 70
12 @ 70
6 @ 105
7 @ 105
7 @ 105
6 @ 105

**Tifflex** · 05-10-2011, 05:58 PM

Originally Posted by jocularric

So after my workout/training session the gym owner came up to me and stated he wants me to be the head trainer. Sounds good and it would look good on a resume. My question is what does he have in mind. What additional duties and obligations are involved. How much time is this going to require and what is my time worth? Things to think about. . . .

Congrats

. Did you get your questions answered?

**jocularric** · 05-11-2011, 04:06 PM

Originally Posted by Tifflex

Congrats

. Did you get your questions answered?

There you are! I've missed your posts and smiling face. Are we going to see you posting more often? I hope so. And to answer your question, not all of them and I'm not sure if I want to dedicate the extra time.

Today's Work
Core and Balance
Stability Ball Plank
3^ x 90^ sec -- increased the time and added a third set

Wood Chops
1 x 12 @ 70
2 x 12 @ 80^ -- increased the weight and added a third set

Single Leg Balance and Reach - Front, Side, Turning
2 x 12

Single Leg Medicine Ball Chop and Lift
3^ x 12 @ 6^ -- increased the weight and added a third set

Inward Shoulder Cable Rotations
2 X 12 @ 70 -- I need to lighten up on these. Two weeks in a row they've messed with me.
1 x 20 @ 40

Outward Shoulder Cable Rotations
3 x 12 @ 40

Resistance
Step Up to Balance, Curl, Overhead Press
12 @ 35
12 @ 35
12 @ 35
12 @ 35

FAT GRIPZ One Arm Dumbbell Row
20 @ 50
6 @ 75
6 @ 75
6 @ 75
6 @ 75

One Leg Squat to 12" Step Dropped the height by six inches--no weight.
12 @ BW
6 @ BW
6 @ BW
6 @ BW
6 @ BW

One Arm Cable Chest Press
20 @ 100
6 @ 145^
6 @ 145
6 @ 150^
6 @ 150^

One Arm Cable Curls
6 @ 55^
6 @ 55^
6 @ 55^
6 @ 55^

One Arm Reverse Grip Triceps Press Down
6 @ 50
6 @ 70
6 @ 70
6 @ 70

One Leg Hip Thrusts a.k.a. Bridges
10 @ 45
6 @ 105
6 @ 105
6 @ 105

Leaning One Arm Lateral Raises
6 @ 30
6 @ 30
6 @ 30
6 @ 30

Grip Machine
6 @ 105
6 @ 105
6 @ 105
4 @ 105

One Arm Barbell Low Pull Snatch
6 @ 45
6 @ 45
6 @ 65
6 @ 65

Reverse Grip Bench Press with Scapular Abduction
I saw a post on these yesterday and had to try them.
10/10 @ 45
12/20 @ 115
12/20 @ 135
12/20 @ 155

I like the why they feel on the wrists--no pressure at all. They do hit the anterior deltoids and upper pecs more.

Expand Your Hands Bands
4 x 12 @ White Band

**jocularric** · 05-14-2011, 07:09 AM

Core and Balance
Hip Abduction
12, 12

Single Leg Balance and Reach--Front, Side, Turning
12, 12

Internal Shoulder Standing Cable Rotations
2 x 12 @ 70

External Shoulder Standing Cable Rotations
2 x 12 @ 30

Single Leg Hip Rotation
12, 12

Ab Roller
12, 12, 12 --Added a set

Renegade Rows
12 @ 30
12 @ 30
12 @ 30 -- Added a set

Strength/Hypertrophy Training
Tri-set
Jump Shrugs
20 @ 135
12 @ 265^
10 @ 355^
10 @ 355^
12 @ 355 -- Added a set and strapped up to get 12

Standing Arnold Press
12 @ 50^
12 @ 50
12 @ 50

Upright Rows
12 @ 95
12 @ 95
12 @ 105
12 @ 105 -- Added a set

Mini-Circuit
Squats with Scapular Elevation a.k.a. Hise Shrugs
20/20 @ 175
12/12 @ 335^
12/12 @ 335^
12/12 @ 335^

Bosu Ball Squats
12 @ 20^
12 @ 20^
12 @ 20^
12 @ 20^

Sissy Squats
12 @ 10
12 @ 10
12 @ 10
12 @ 10

EZ Bar Reverse Curls
12 @ 75
12 @ 75
12 @ 75
12 @ 75 -- Added a set

Overhead Cable Triceps Extensions
12 @ 140^
12 @ 140
12 @ 140
10 @ 140
6 @ 150

Cable Pull Throughs
12 @ 200^
12 @ 200^
12 @ 200^
12 @ 200

**Whatanejit** · 05-14-2011, 07:13 AM

Goodness me Joc.. your workouts go on forever!

How long do they normally take you?

**jocularric** · 05-14-2011, 12:55 PM

Originally Posted by Whatanejit

Goodness me Joc.. your workouts go on forever!

How long do they normally take you?

My workout do last a little longer (a couple of hours) but I contend it's more because my workout partner and I talk a lot and invite the youngsters to workout with us. If we could/would focus on the task at hand our gym time would be cut in half. Here they just look long because of the way I format my log here. I'll format my posts differently next week and it won't look so long. Sadly, it won't stroke the ego as much.

**Whatanejit** · 05-14-2011, 02:21 PM

A couple of hours is what I thought. I can see if you do your sets between training and advising others that it would take quite a while.

So what other things do you get up to when you are not in the gym?

**jocularric** · 05-16-2011, 04:12 PM

Dee? Are you implying there is life outside of lifting?

The horror and vile blasphemy. Why would you suggest such a thing?

Working and training at the gym is my "Keep busy and fun job". I work for a large technology company as my primary job. It's a desk job. Being at the gym helps to keep the "glute spread" in control.

If I'm not lifting, training, working out, or working I'm either at church, reading, sleeping, or watching a movie. I'm a big Sci Fi fan. Other than that, I live a pretty mundane life. I like to explore and learning new things. I'm saving the exploration for when my family joins me here in New Mexico. Such experiences are more enjoyable when shared.

Short workout today and short format

Resistance Training
L Chin-ups with Scapular Depressions -- The scapular depressions were from a dead hang.
4 x 6/20 @ BW

Decline Close Grip Bench Press with Scapular Abduction
20/20 @ 45
20/20 @ 135
5/20 @ 225
2 x 6^/20 @ 225
5^/20 @ 225

Deadlifts with Scapular Elevation (a.k.a Shrugs) using FAT GRIPZ
20/20 @ 135
8^/10 @ 225
6/10 @ 315 -- Ditched the FAT GRIPZ at this point.
4/10^ @ 405
6/10^ @ 405 -- I strapped up at this point

Glute Ham Raises
5^ x 12

**jocularric** · 05-19-2011, 04:46 PM

Cable Flies--Med, Low, Hi
10/10/10 @ 20, 30, 3 x 40

Fat Gripz Supine Rows with Scapular Adduction
5 x 12/12 @ BW

Crouching Face Pulls
4 x 12 @ 200

Wide Reverse Grip Bench Press with Scapular Abduction
20/20 @ 95, 12/20 @ 135, 155, 165

**jocularric** · 05-19-2011, 05:10 PM

Core and Balance
Stability Ball Plank
3 x 90 sec

Wood Chops
3 x 12 @ 100^

Single Leg Balance and Reach - Front, Side, Turning
3^ x 12 -- added 3rd set

Single Leg Medicine Ball Chop and Lift
3 x 12 @ 4

Inward Shoulder Cable Rotations
2 X 12 @ 70
1 x 20 @ 40

Outward Shoulder Cable Rotations
3 x 12 @ 40

Resistance Band Crab Walk
3 x 15

Resistance
Fat Gripz Step Up to Balance, Curl, Overhead Press
12 @ 25, 3 x 6 @ 40^

FAT GRIPZ One Arm Dumbbell Row
20 @ 50
4 x 6 @ 80

One Leg Squat to 12" Step
12 @ BW
4 x 6 @ BW

One Arm Cable Chest Press
12 @ 100, 4 x 6 @ 150

One Arm Cable Curls
2 x 6 @ 70^, 75^

One Arm Reverse Grip Triceps Press Down
6 @ 70, 3 x 6 @ 75^

One Leg Hip Thrusts a.k.a. Bridges
4 x 6 @ 125^

Leaning One Arm Lateral Raises
6 @ 30, 7 @ 30, 2 x 6 @ 35

Grip Machine
6 @ 105

One Arm Barbell Low Pull Snatch
6 @ 45, 65^, 85^

**jocularric** · 05-19-2011, 05:33 PM

Cable Pull Overs with Triceps Extensions
20/20 @ 70, 4 x 12/12 @ 120

Cable Rows with Scapular Adduction
20/20 @ 100, 4 x 12/12 @ 140

Incline Dumbbell Bench Press with Scapular Abduction
4 x 12/20 @ 55

Zottman Curls
12 @ 15, 20, 25, 30

Technique Work
Full Squat Snatch with Scapular Elevation a.k.a. Overhead Shrugs
4 x 5/12 @ 45

**ArchAngel'73** · 05-24-2011, 01:02 PM

I live a mundane life too Ric, and for right now I think its better that way.
It keeps us busy, keeps us productive without spending money, and keeps our spirit centred as our heart longs for the comfort of our family.
and it helps us celebrate our FAITH as we use the vessel he gave us as we put the body to good use as HE intended.
Stay strong brother and keep on doing what you're doing!

**Whatanejit** · 05-26-2011, 01:11 PM

Originally Posted by jocularric

Dee? Are you implying there is life outside of lifting?

The horror and vile blasphemy. Why would you suggest such a thing?

Working and training at the gym is my "Keep busy and fun job". I work for a large technology company as my primary job. It's a desk job. Being at the gym helps to keep the "glute spread" in control.

If I'm not lifting, training, working out, or working I'm either at church, reading, sleeping, or watching a movie. I'm a big Sci Fi fan. Other than that, I live a pretty mundane life. I like to explore and learning new things. I'm saving the exploration for when my family joins me here in New Mexico. Such experiences are more enjoyable when shared.

Lol!

Jeez.. I didn't realise the gym was your SECOND job. Phew.. I understand now.

Sorry, I also didn't realise you were geographically split from your family too.. that must be really hard - no wonder you keep busy - that would be my strategy too

Thread: Joc's Journal

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Wednesday, April 27, 2011 -- Heavy (4-6 RM)

Friday, April 29, 2011 --Moderate Weight (10-12 Reps on Primary Exercises and Sets)

Monday, May 2, 2011 -- Heavy (4-6 Reps Per Set On Primary Exercises)

New Job?

Wednesday, May 4, 2011 Heavy Unilateral (4-6 Reps On Primary Exercises and Sets)

Friday, May 6, 2011 -- Moderate Weight (10-12 Reps on Primary Exercises and Sets)

Monday, May , 2011 -- Heavy (4-6 Reps Per Set On Primary Exercises)

Wednesday, May 11, 2011 Heavy Unilateral (4-6 Reps On Primary Exercises and Sets)

Friday, May 13, 2011 -- Moderate Weight (10-12 Reps on Primary Exercises and Sets)

Monday, May 16, 2011 -- Heavy (4-6 Reps Per Set On Primary Exercises)

Tuesday, May 17, 2011 Hypertrophy (10-12 Reps)

Wednesday, May 18, 2011 Heavy Unilateral (4-6 Reps On Primary Exercises and Sets)

Thursday, May 19, 2011 Hypertrophy (10-12 Reps)

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