Joel's 2010 Training Journal

[Hibiscus09]

Cool! Thanks! I think I've seen someone do those before at my old gym.

[jtroster]

This workout is week 3 of Maximum Strength II. It is supposed to be "Very Heavy".


ATG Front Squat (4x1x6) - 45/6, 95/6, 135/4x1, 135/4x1, 145/4x1, 145/4x1, 155/4x1, 155/1

Warm-up, then 4 sets of 1 with 10 secs rest, repeated 6 times. I hit a wall on the last set. But it was 10 pounds more than I did before.


DB Step-Up (4x8) - 25s/8, 25s/8


Single-Leg Squat to Box - 10, 10


That was a good start to what will be two very busy weeks. Tonight I am flying to New Jersey for the Simchat Bat (naming) of my niece's new baby. I fly back Tuesday night. Wednesday night we are going to the Opera, Verdi's Othello. Thursday afternoon we are driving to Ottawa to visit our daughter and her new house. I'll work Friday from RIMs' Ottawa office. Then, back in home Sunday night. Then next week at work I'll be putting in long hours at work with some new hardware. Then on the Friday night we fly to Naples, Florida for a weeks' vacation with our daughter and her fianc?. I hope to get in a few workouts somewhere.

[jocularric]

Sweet job on the front squats.

[jtroster]

I spent Groundhog Day in Teaneck, New Jersey where I attended the Simchat Bat (naming) of my Niece's daughter Aliza Gavriela Pelavin. Here is a picture of her.


My workout of the day consisted of a 1 1/2 hour walk in New York as I met a friend for lunch and walked everywhere.

Tonight we go to the Opera, Verdi's Othello.

[jocularric]

Aw, what a sweet picture. Ain't it fun being a grandpa?

[jtroster]

Aw, what a sweet picture. Ain't it fun being a granduncle

Yes.

[jocularric]

Yes.

LOL That too!

[ArchAngel'73]

Very cute! (the baby, not you!)
Have a great trip Joel!

[jtroster]

I took a week off training because of my trips to Teaneck and then later that week to Ottawa. Last night I wanted to hit the weights hard. However, I had a cold. My strength was there but my endurance sucked. So I was happy to get through two tough exercises instead of the planned six.


Medium-Grip Pullup - -30/4x2, -30/4x2, -30/4x2, -30/4x2, -25/4x2, -30/2x2

I was going fine on these until the last set. But I sure can feel it this morning. BTW, 4x2 means I did 8 reps divided into 4 mini-sets of 2 with 10 seconds rest between. Then I took two minutes between sets.


Incline BB Press - 115/4, 135/4x1, 135/4x1, 140/4x1, 140/4x1


And then I was pooped. I showered, dressed, went home and had a nice singe-malt muscle relaxant. I opened a nice bottle of Bunnahabhain. It was yummy.

[jtroster]

This week turned out to be great. We got a new chip and work and all the prep work we did paid off as it worked first time. Now I can go on holidays this afternoon and not worry.

Last night's workout was with my trainer:


Speed Bench Press @ 50%1RM - 10 sets of 115/3


Superset:
- Neutral-Grip T-Bar Row - 90/5, 90/5, 90/5, 90/5, 90/5
- Close-Grip Bench Press - 125,5, 125/5, 135/5, 135/5, 135/5


Superset:
- Reverse Push-Up - 10, 10
- Scapular Push-Up - 15, 15


Next workout will be from Naples Florida!

[jtroster]

Good morning all. We got into Naples Florida last night late. All the rest (wife, daughter, future daughter-in-law) are sleeping so they have not yet seen all the neat birds in the water outside of the lanai. There are egrets, loons, pelicans, ducks, geese, herons and what looks like a stork.

We have to go clothes shopping as one of our bags got left in Toronto by the airline. It might come today but who needs an excuse to go shopping?

[jtroster]

This workout was done at Lifestyle Family Fitness in Naples, Florida. This club looks much like a Goodlife in Canada.


Deadlift - 135/5, 225/5, 225/5, 245/4, 245/5, 245/1

225 felt light so I added 20 pounds and got back to that nice heavy feel. This morning I am really feeling it, in a nice way.


DB Reverse Lunge - 30s/6, 35s/6, 35s/6


Pallof Press - 20/10, 20/10


Then we went shopping. Lots of walking and farmer's walks carrying bags. I got jeans and a great pair of Doc Martin's shoes.

[HoosierHardGain]

This workout was done at Lifestyle Family Fitness in Naples, Florida.

Oh wow...I am sure that is much nicer than the nice and snowy north.


Great workout, Mr. Joel.

[ArchAngel'73]

Great work while on holidays! Thanks for the pics Joel, very refreshing to see some beauty when its all grey and melting over here.
Stay safe and hopefully the airline finds your luggage!

[jtroster]

Great work while on holidays! Thanks for the pics Joel, very refreshing to see some beauty when its all grey and melting over here.
Stay safe and hopefully the airline finds your luggage!

Westjet forgot to tag one of our bags and it got left in Toronto. Somehow Continental got it and called us. They then walked the bag over to Westjet who tagged it and sent it to Ft. Myers where we picked it up.

Its is sunny down here but not hot - around 16C. We are going to the beach though. It is funny to see Floridians wearing sheepskin coats and Uggs while we are in short sleeve shirts. They do not know what cold really is until they have been in Winnipeg when it is -30C.

[ArchAngel'73]

They do not know what cold really is until they have been in Winnipeg when it is -30C.

QFT.
Lived there, I thank my Wpg. genetics every day in winter.
Glad you got your stuff back!

[jtroster]

I'm back from vacation and time to post my workouts.


This workout starts a week of light ones.



Front Squat - a few light sets to warm up.


DB Step-Up - 25s/6, 25s/6


Superset:
- HS Crunch - 30/10, 30/10
- Glute-Ham Raise - 6, 4


Single-Leg Squat to Box - 6, 6


Then we went shopping!

[jtroster]

Snatch - a few light sets to warm up.

Medium-Grip Pullup - -42/5, -36/5, -36/5

Superset:
- DB Bench Press - 40s/6, 40s/6
- DB Row - 40/6, 40/6

Superset:
- Cable Backhand - 10/10, 10/10, 10/10
- EZ Curl - 30/10, 40/10, 40/10

[jtroster]

Deadlift -135/3, 225/4, 225/2

DB Reverse Lunge - 30s/6, 30s/6, 30s/6

Pallof Press - 17.5/10, 20/10, 20/10


One more light workout and then back to heavy.

[jtroster]

Tuesday was a trainer night and it was time to test my 1RM on bench press to see if the past 2 months had improved it. After I warmed up he selected the weight and I was able to add 10 pounds for a new personal best!


Speed Bench Press @ 55%1RM - 125/3, 125/3, 125/3, 125/3, 125/3

Speed bench presses is a great way to warm up for testing my 1RM.


Bench Press 1RM Test - 185/2, 205/2, 225/1, 235(PB)/1, 235/2

After I hit 235 for 1 my trainer made me do it again but on the second rep he wanted me to be able to lower the weight in a controlled manor before he helped me do a second forced rep.


DB Shrugs - 50s/10, 60s/10, 70s/8


Dips - -55/8, -55/6, -55/6

These were done with enough assistance to let me get a complete ROM with a full stretch at the bottom.


Overhead Cable Triceps Extensions - 40/10, 45/10, 50/7


Hammer Curls - 20s/9, 20s/9, 20s/9


And with that I was done. My triceps and chest are still nicely sore this morning.

[jtroster]

Last night's workout:


Superset:
- Snatch-Grip Deadlift - 185/3, 205/3, 205/3
- Seated 90/90 Stretch - 15s/side


Speed Deadlift @60% 1RM - 8 sets of 145/1


Walking DB Lunge - 35s/7, 35s/7, 35s/7


Superset:
- Dragon Flag - 8, 8
- DB Suitcase Deadlift - 60/6(per side), 60/6


Today we have snow. But not enough to not go to work. Phooey!

[jtroster]

What a great weekend - Hockey Gold.

I was performing with my choir on Sunday afternoon. At the intermission all the BlackBerry phones came out as we all checked the score. At the end the concert the game just went into overtime. On the way back home int he car we heard Sid the Kid's winning goal.

Oh, and I did a workout.


BB Floor Press - 135/3, 135/3, 135/3

These were awkward as I have never done them before. Once I get used to them I should be able to push more weight.


Superset:
- Band-Resisted Push-Up - red band/7, 7, 7, 6
- Supinated-Grip Seated Cable Row - 90/7, 105/7, 120/7, 105/10


Superset:
- Face Pull with External Rotation - 15/10, 15/10, 20/10
- Behind the Neck Band Pull-Apart - red band/10, 10, 10


I think I am already having Olympic withdrawal

[jtroster]

Busy in the gym last night. There are still a few resolutionaries left.


Speed Free Squat 50% 1RM - 10 sets of 135/2


Rack Pull - 225/5, 275/5, 295/5, 275/6


Cable Woodchop, Chest height - 25/10, 30/10, 30/10

[jtroster]

Another trainer night. I'm not sure how much longer I'll be using a trainer as the gym is raising the trainer fees.


Speed Pin Press at 50% 1RM - 10 sets of 135/3, 30 seconds rest between sets.

Now this is a new exercise for me. You put a bench in the squat cage and set the rails to 4" above your chest. You press from the rails up. I found these hard as the start point is one of those sticking points in the press. So this exercises strengthens the weak part of the press.


Superset:
- Close Neutral-Grip Seated Cable Row - 120/5, 135/5, 135/5, 135/7, 135/7
- DB Push Press - 35s/5, 40s/5, 40s/5, 40s/7, 40s/7


Superset:
- Straight Arm Pull-Down - 50/12, 50/12
- Lying BB Extension (skullcrushers) - 50/10, 50/10

[jtroster]

Front Box Squat - 135/4, 155/4


Speed Deadlift @65% 1RM - 8*185/1


Walking DB Lunge - 30s/7, 30s/7, 30s/7, 25s/10


Superset:
- Dragon Flag - 12, 12
- DB Suitcase Deadlift - 50/8, 50/8

[jtroster]

Pronated-Grip Low-Incline DB Press - 35s/6, 60s/4, 60s/4

I'll bump the weight next time to 70s.


Superset:
- Band-Resisted Push-Up (red band) - 7, 7, 7, 8
- Supinated-Grip Seated Cable Row - 105/7, 120/7, 120/7, 105/10120


Superset:
- Face Pull with External Rotation - 20/10, 20/10, 20/10
- Behind the Neck Band Pull-Apart (red band) - 10, 10, 10

[jtroster]

A medium weight night but still sweaty.


Speed Free Squat @55% 1RM - 8 sets of 140/2


Heavy Free Squat - 225/2, 245/2


Rack Pull - 225/5, 275/5, 275/7


Cable Woodchop, Chest height - 30/10, 30/10


BB Curls - 45/8, 55/6

[jtroster]

This workout ends 4 Medium weight ones. Next comes Very Heavy!



Speed Pin Press @55% 1RM - 8 sets of 135/3


Heavy Pin Press - 155/2, 185/fail, 165/2


Superset:
- Close Neutral-Grip Seated Cable Row - 125/5, 135/5, 135/5, 135/7
- DB Push Press - 35s/5, 40s/5, 40s/5, 40s/7


Superset:
- Straight Arm Pull-Down - 50/12, 50/12
- DB Skullcrushers - 25s/10, 25s/10

[jtroster]

It was very crowded in the gym lat night. The resolutionaries are back for March break.


Snatch-Grip Deadlift - 135/4, 225/3, 225/3, 225/3, 225/3

These suckers are hard. I used straps as I find that the wide grip is hard on my hands.


Walking DB Lunge - 35s/7, 35s/7, 35s/7


Speed Deadlifts @ 70% 1RM - 6 sets of 205/1

[jtroster]

BB Floor Press - 135/4, 185/3, 185/3, 205/3, 205/2


Supinated-Grip Seated Cable Row - 107/7, 105/7, 120/7, 120/7


Superset:
- Cable Lat Pulls - 60/10, 70/10, 80/10
- Cable Flys - 30/10, 35/10, 40/10