Joel's 2010 Training Journal

[jtroster]

Another New year, another new journal.

This is the start of my 7th year of continuous workouts. My 2009 journal is here.

Last year I did five months of training from Waterbury's Huge in a Hurry. I did the Get Started and the Get Lean programs. I then signed up for the six month Lean Eating for Men coaching program from Precision Nutrition. This was the best money I ever spent on coaching. The result was that I am leaner and stronger than when I started. I also developed good nutrition habits.

After the LE program was over I decided that my next goal was to get stronger. In December I started the 16 week Maximum Strength program from Eric Cressey. It will probably take a little longer than 16 weeks for me to complete it as I don't always get to the gym four days a week.

[Hibiscus09]

Hope you're enjoying the program you're doing currently Joel.

I like Precision Nutrition also and a friend of mine on the all women's site I post on has had great success with it.

Happy 2010!! All your hard work shows!!

[Tifflex]

Happy New Year Joel!

I love your consistency.

Have a great day.

[jtroster]

First workout of the Year

Bench Press - 135/3, 155/3, 175/3


Superset:
- Neutral-Grip Low-Incline DB Press (2x10) - 40s/10, 45s/10
- Seated Cable Row - 105/10, 105/10


Superset:
- Prone Trap Raise (3x12) - 10s/12, 10s/12
- Side-Lying External Rotation - 8/8, 8/10


Two more light workouts and I start the second phase of Maximum Strength.

[ms_mac]

Happy New Year Joel. Looks like a solid plan. Great workout today. Out of curiosity, how long does that take?

[jtroster]

Happy New Year Joel. Looks like a solid plan. Great workout today. Out of curiosity, how long does that take?

Being a light workout this only took 35 minutes. The heavier ones, with 8 sets of 3, take a little over an hour.

[jtroster]

Was it ever busy in the gym last night. Fortunately the resolutionaries were not interested in the squat rack. I just had to work in with all the polite regulars.


Front Squat - 95/6, 115/6, 115/6, 115/6


Rack Pull from Knees - 225/6, 275/6


DB Bulgarian Split Squat - 25s/6, 25s/6


Superset:
- Pull-Through (2x10) - 50/10, 50/10
- Leg Raises - 12, 12

[HoosierHardGain]

Yeah, it seems the resolutionaries are usually just into the treadmill


Happy Wednesday, Joel.

[jtroster]

Oops. I started posting 2010 entries in my old journal. I'll repost them here.

This is my plan for the next 4-5 weeks. Its the second part of Cressy's Maximum Strength. The sets and reps change each week. First workout is Tuesday.

Day 1
Front Squat (4x2x5)
4 sets of 2 with 10 secs rest, repeated 5 times

DB Step-Up (3x8)

Superset:
- Bar Rollout (3x10)
- Glute-Ham Raise (3x8)

Single-Leg Squat to Box (a.k.a. Pistols)


Day 2

Superset:
- Incline BB Press (4x2x5)
- Medium-Grip Pullup (4x2x5)
4 sets of 2 with 10 secs rest, repeated 5 times

Superset:
- DB Bench Press (3x8)
- Head-Supported DB Row(3x8)

Superset:
- Cable Backhand (3x12)
- DB Zotman Curl (3x10)


Day 3


Broad Jump (5x5)

Elevated Deadlift (5x5)

DB Reverse Lunge (3x6)

Pallof Press (3x10)
Set up a cable so that it's at chest-height, and stand sideways to the weight stack with the D handle grasped firmly with both hands. All you're doing is moving your hands further away from the body and then back into the chest/stomach as you isometrically hold a cable woodchop out in front of you. The idea is to resist rotation.


Day 4

Speed Bench Press @ 40%1RM (10x3)

Superset:
- Close-Grip Bench Press (4x5)
- Neutral T-Bar Row (4x5)

Superset:
- Reverse Push-Up (3x10)
- Scapular Push-Up (3x15)


Happy Sir John A. Macdonald Day! Have a glass of sherry in his honour.

[jtroster]

This was a fun leg workout that gives the gift of sore.


Front Squat - 115/4x2, 115/4x2, 115/4x2, 115/4x2, 115/4x2

Each set is done as 4 mini-sets of 2 with 10 secs rest between them. Then you get a full 2 minutes rest before repeating. I was quite sweaty by the last set.


DB Step-Up (3x8) - 25s/8, 25s/8, 25s/8

Next time I'll increase the weight.


Superset:
- Bar Rollout - 10, 10, 10
- Glute-Ham Raise - 5, 5, 3

The bar rollouts not only hit my abs but my grip and triceps are still sore today.


Single-Leg Squat to Box - 10, 10

These are also known as Box Pistols. It is a good way to start doing pistols without falling on your arse.

[jtroster]

Just as my legs stopped being sore I hit upper body. Last night I told my trainer I wanted to complete the whole plan withing 1 hour. So he kept me to the rest intervals and did not let me take any longer. The result is that this morning my chest, lats and arms are really feeling it.


Incline BB Press - 115/(4x2), 135/(4x2), 135/(4x2), 135/(4x2), 145/(4x2)

4 sets of 2 with 10 secs rest, repeated 5 times. With each set I could feel my chest pump up more and more.


Medium-Grip Pullup - -40/(4x2), -40/(4x2), -40/(4x2), -40/(4x2), -40/(4x2)

Same deal as the incline presses. My trainer liked this way use of rest-pauses and he will try it on some of his other more advanced clients.


Superset:
- DB Bench Press - 50s/8, 50s/8, 50s/8
- One-Arm DB Row - 50/8, 50/8, 50/8

After the first two exercises this superset was a little shakey as my chest and back were getting more fried.


Superset:
- Cable Backhand - 7.5/12, 7.5/12, 7.5/12
- DB Zotman Curl - 20s/8, 20s/10, 20s/10

These were new to me and they will make a good addition to my arsenal.



Thats all folks. Have a great weekend.

[jocularric]

Thanks for the drive by reps! Looks like you're having fun. I love roll outs. They really do a good job on my abs.

On a non lifting side note--I may be getting more familiar with Canada in the future. It looks like my daughter is going be marrying one of your citizens. At least it's a neighbouring country not that far away.

[Hibiscus09]

Nice job on the workouts Joel! Happy Monday!

[jtroster]

Thanks for the drive by reps! Looks like you're having fun. I love roll outs. They really do a good job on my abs.

On a non lifting side note--I may be getting more familiar with Canada in the future. It looks like my daughter is going be marrying one of your citizens. At least it's a neighbouring country not that far away.

It was good to see your posts again. Where will your daughter be living?

Nice job on the workouts Joel! Happy Monday!

Happy Monday back at you!


This was Sunday's workout:

Speed Bench Press @ 40%1RM - 10 sets of 90/3

90 seems like not a lot of weight but when you are going for an explosive press it had me sweating by the last few sets.


Superset:
- Neutral T-Bar Row - 45/5, 70/5, 70/5, 80/5
- Close-Grip Bench Press - 95/5, 115/5, 115/5, 125/5


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

The Scapular Push-Ups hit my abs. They worked like planks.


Be good everyone.

[HoosierHardGain]

Happy Monday, Joel!

[jtroster]

Last night was a trainer session. The gym was quite crowded with resolutionaries. As you might conclude, none of them were doing deadlifts so I was OK.


Deadlift - 135/5, 225/5, 225/5, 225/5, 225/5, 225/3

My trainer watched and my form only faltered on the last set so I stopped at 3 reps.


Box Jumps - 6(risers)/5, 7/5, 8/5, 8/5, 8/5

The Maximum Strength plan had Broad Jumps here. However, when I tried them my knees were not too happy. So my trainer had me do plyometric jumps on and off of a step platform. That was a good compromise.


DB Reverse Lunge - 25s/6, 25s/6, 25s/6

Next time I'll use 35s.


Pallof Press (3x10) - 15/10(per side), 15/10, 15/10

See this link on how to do these. They are a great core exercise.

[jocularric]

It was good to see your posts again. Where will your daughter be living?

Thank you. Somewhere in Alberta is all I remember. It's a small town about a four hour drive north of a Montana airport. I sure I'll be learning more. I've been to Edmonton on business. Cold, -28 Celsius in October, but a beautiful city.

Speed Bench Press @ 40%1RM - 10 sets of 90/3

I did some of these speed reps the other day. Not as many sets though. Killer.

Last night was a trainer session. The gym was quite crowded with resolutionaries. As you might conclude, none of them were doing deadlifts so I was OK.

Deadlift - 135/5, 225/5, 225/5, 225/5, 225/5, 225/3

My trainer watched and my form only faltered on the last set so I stopped at 3 reps.

Lucky you. I had to work around and wait the other day when I went. I'll be glad when the NooBees either leave or pick up on gym etiquette. Nice job on the deads.

Pallof Press (3x10) - 15/10(per side), 15/10, 15/10

See this link on how to do these. They are a great core exercise.

Interesting, I may give these a try for kicks and grins if nothing else.

Good day to you Sir!

[jtroster]

Interesting, I may give these a try for kicks and grins if nothing else.

Those Palof Presses hit muscles that I have never exercised before. I am sore where I have never been sore before.

[jtroster]

For a Thursday it was crowded in the gym but a squat rack came free just in time for my Front Squats.


Front Squat - 96/6(warmup), 115/5x1, 125/5x1, 135/5x1, 145/5x1, 145/2x1

This was 5 sets of 1 with 10 secs rest, repeated 5 times. On the last set my left knee gave me a warning so I cut short the set.


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


Bar Rollout - 10, 10


Single-Leg Squat to Box - 8, 8

[HoosierHardGain]

Gotta love it when the squat rack comes open and you're right there! Good work, Joel.


Hope the weekend goes great!

[jocularric]

Gotta love it when the squat rack comes open and you're right there! Good work, Joel.


Hope the weekend goes great!

So say we all.

[jtroster]

I started out not feeling like it was going to be a good workout. Then in the middle of the third set of Incline presses something kicked in and hard a great time.


Superset:
- Incline BB Press - 135/5x1, 135/5x1, 135/5x1, 145/5x1, 145/5x1
- Medium-Grip Pullup - -40/5x1, -40/5x1, -40/5x1, -30/5x1, -30/5x1
(5 sets of 1 with 10 secs rest, repeated 5 times)


Superset:
- DB Bench Press - 50s/6, 50s/6, 50s/6
- DB Row(3x6) - 50/6, 50/6, 50/6


Superset:
- Cable Backhand (2x12) - 7.5/12, 7.5/12
- EZ Curl - 40/10, 40/10

[ArchAngel'73]

Very supersets Joel! I'm glad you kept with it and sure enough your energy for the workout kicked in...a good sign you've trained your body and mind well over time.

[jtroster]

Very supersets Joel! I'm glad you kept with it and sure enough your energy for the workout kicked in...a good sign you've trained your body and mind well over time.

This workout plan has some interesting supersets.


Last night's workout:


Deadlift - 135/5, 225/5, 225/5, 225/5, 225/5

One of the regulars was watching me and he said that my form is much more consistent than just a few weeks ago. 225 is beginning to feel just a little light for sets of 5. I'll add some weight next time.


DB Reverse Lunge - 25s/6, 35s/6, 35s/6

Actually, instead of holding DBs I held two 35 pound plates as they have great slots on which to hold. (Ending a sentence with a pronoun is a practice, up with which I shall not put)


Pallof Press - 15/10, 15/10, 17.5/10

I'll bump the weight again next time.


Have a Happy Hump Day!

[ms_mac]

This workout plan has some interesting supersets.


Last night's workout:


Deadlift - 135/5, 225/5, 225/5, 225/5, 225/5

One of the regulars was watching me and he said that my form is much more consistent than just a few weeks ago. 225 is beginning to feel just a little light for sets of 5. I'll add some weight next time.


DB Reverse Lunge - 25s/6, 35s/6, 35s/6

Actually, instead of holding DBs I held two 35 pound plates as they have great slots on which to hold. (Ending a sentence with a pronoun is a practice, up with which I shall not put)


Pallof Press - 15/10, 15/10, 17.5/10

I'll bump the weight again next time.


Have a Happy Hump Day!

Great job on the lunges...well the whole workout, but the fact that you did them with plates really struck me for some reason. Seems they would be awkward to hold on to??

What is a pallof press?

[jtroster]

Great job on the lunges...well the whole workout, but the fact that you did them with plates really struck me for some reason. Seems they would be awkward to hold on to??

The plates have hand-hold slots. Using plates also lowers your centre of gravity making it better to keep your balance.

What is a pallof press?

See post 16 for a link on the Palof Press. It is a core exercise.

[jocularric]

Very supersets Joel!

I + ed at the rebus Brian.

One of the regulars was watching me and he said that my form is much more consistent than just a few weeks ago. 225 is beginning to feel just a little light for sets of 5. I'll add some weight next time.

Sweet!

[jtroster]

Last night we went to a different Goodlife gym that our regular because it has a pool and my wife wanted to swim. Compared to my regular gym this one was full of serious muscle-heads. But I found it too crowded. Nonetheless, I got in a great workout.


Speed Bench Press @ 45% 1RM (8x3), then (2x3) heavy - 8 sets of 95/3, 155/3, 175/3

I felt kind of silly doing so many small sets of light speed presses. However, by the last set my chest was pumped. Then the two heavy sets turned out to be easy


Superset:
- Close-Grip Bench Press - 115/5, 115/5, 125/5
- Neutral-Grip T-Bar Row - 80/5, 80/5, 80/5


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

Scapular push-ups look like you don't know how to do a real push-up. But, when I was doing them I heard a trainer tell his client that what I was doing was good for shoulder health. Kudos to the trainer for his knowledge.

[Hibiscus09]

What's a scapular pushup? Pardon me if you have responded to that question already.

Kudos to your wife for swimming. I always stare at the pool at the Y because I want to get into it for exercise. The last time I walked by it with my friend, Stephanie, our conversation went like this:

Me: I want to swim for exercise.
Steph: Me too. There's no way I'm putting on a swimsuit in front of you.
Me: Well, there's no way I'm putting on a swimsuit as white as I am and with how I feel about my legs right now.
Steph: I'm Two Ton Tina.
Me: I'm Cellulite Cindy.



Hey -- I finished "206 Bones." I enjoyed it -- thank you. I'm going to get more of Reich's books once I finish the two book series I'm reading currently.

Your workouts look great and you're being as consistent as ever!!

Happy Friday!

[jtroster]

What's a scapular pushup? Pardon me if you have responded to that question already.

Ask and you will receive.