Joel's 2007 Training Journal

[jtroster]

New Year, New Job, New Journal.

I'll be continuing doing Cosgrove's Strength I plan that I started in December.

Here is the plan. I'll probably do it until the end of February and then with a one week rest do Strength II.


Workout A

Squat - (6, 1, 6, 1, 10-12, 15-20)

Superset:
Bulgarian Split-Squat - 3x15
Step-up - 3x15

Superset:
Back Extension - 2x10
Swiss Ball Crunch - 2x10


Workout B

Superset:
BB Bench Press - (6, 1, 6, 1, 10-12)
BB Bent-over Row - (6, 1, 6, 1, 10-12)

Superset:
Close-grip Lat Pulldown - 2x6-8
DB Shoulder Press - 2x6-8

Twisting Crunch - 2x20


Workout C

Deadlift - (6, 1, 6, 1, 10-12, 15-20)

Superset:
Romanian Deadlift - 3x8-10
Static Lunge - 3x8-10

Good Morning - 2x10

Reverse Crunch - 2x10


Workout D

Superset:
Chin-up - (6, 1, 6, 1, 10-12)
BB Shoulder Press - (6, 1, 6, 1, 10-12)

Superset:
DB Bench Press - 2x6-8
Wide-grip Cable Seated Row - 2x6-8

Lower Body Russian Twist - 2x20

[Original Poster]

Congrats on the new job and now the new journal.
Looks like a nice solid plan.

[Gunn27]

Excellent! Good luck with all your goals and new career move in '07, I look forward to following along with you.

[jtroster]

I worked out after taking my daughter to the train for her trip back to Ottawa. We have a great 2 week visit.

This Strength workout must be working as I keep hitting personal bests - a hat trick today.


BB Bench Press - 155/6, 175/1, 165/6, 190(PB)/1, 135/10

I must have been underestimating my bench strength as the 190 felt easy. I'll cross over to 200 next time I do this workout.


BB Bent-over Row - 165/6, 175/1, 165/6, 195(PB)/1, 125/10


Superset:
Close-grip Lat Pulldown - 135/7, 140(PB)/7
DB Shoulder Press - 50s/5, 50s/6

Twisting Crunch - 2x20

Have a great week. I'm going to try to finish the coffee table I have been working on before I go back to work on the 15th.

[boyscouT]

Nice job on the hat trick joel!

[alkell]

Well done on the 3 pb's, good lifting in 2007

[jtroster]

This workout is also know as "Blast Your Hams and Tush". All the right places are sore this morning.


Deadlift - 135/10, 225/6, 255/1, 235/6, 255/1, 135/10

I still get this fear reaction before lifting the heavy weight. Its almost like my body is say, "Why do you have to lift that heavy weight? Get someone else to do it for you. You might hurt yourself!". So I pretend I am someone else and do the lift


Superset:
Walking Lunges- 35s/12(per side), 25s/12
Good Morning - 2x10 - 45/10, 65/10

On the lunges I dropped back the weight on the second set to emphasize the form. That gave my hip flexors a good stretch.


Reverse Crunch - 2x10

Swiss Ball Twisting Crunch - 2x20

Happy Hump Day!

[boyscouT]

LOL @ fear reaction. I get em too, but my MP3 player helps me blast that fear away and lift up the darn weight!

[jtroster]

I'm making more progress on chin-ups and I moved up weight on every exercise with one personal best on the shoulder press.


Superset:
Chin-up - BW/6, BW/1, BW/6, BW/1, -50/10
BB Shoulder Press - 75/6, 115/6, 95/6, 125(PB)/1, 95/8

On the sets of 6 chin-ups I gave myself a little assistance using one foot. The singles I did a completely unassisted. The last set I used the Gravitron.


Superset:
DB Bench Press - 55s/8, 65s/6
Wide-grip Cable Seated Row - 135/8, 150/8

Crunches - 2x20

Leg Raises - 1x20

Have a great weekend everyone.

[Original Poster]

Joel,
Nice progress on your chins.
Keep at it they get easier. LOL

Have a nice weekend !

[jtroster]

Thanks Chi. One of the best things about my training is that I am finally able to do things that I could not do back in High School. I grew up skinny-fat; that is if you could remove all the padding I had weak muscles. So any bodyweight exercises were impossible for me. Now being able to do dips, pullups and chinups is a revelation.

[Chubby Mom]

Congratulations on the New Job Joel ,and on the PBs

[boyscouT]

Nice workout Joel, congrats on the PB!

You have a great weekend too bud.

[jtroster]

A close to all squat workout. My legs are still quivering.

Squat - 235/6, 275/1 245/1, 295/1, 185/12, 135/15


Superset:
Bulgarian Split-Squat - 20/15, 20/12
Step-up - 3x15 - 15s/12, 152/12

Superset:
Back Extension - 2x10
Swiss Ball Crunch - 2x10


Tomorrow I start my new job. Have a great week everyone.

[boyscouT]

Strong squatting J! Almost at a 3 plate RM.

Good luck with your new job .

[jtroster]

Strong squatting J! Almost at a 3 plate RM.

Good luck with your new job .

Thanks Scout. I have done squats with 315. But they were not low enough for anything but bragging rights. I find that wave loading is working great to increase my max lifts while keeping the form clean.

[jmc53]

Congratulations on the PB's Joel.
Enjoy your first day at the new job.

[boyscouT]

Thanks Scout. I have done squats with 315. But they were not low enough for anything but bragging rights. I find that wave loading is working great to increase my max lifts while keeping the form clean.

Glad to see your ego is in check! Ain't a solid lift unless the form is perfect!

[Original Poster]

Great job on the PB's........AWSOME!

Form is key ! Keep up the great work..

[Hank1962]

Joel,
Took a while to find you. Nice strong workouts and congrats on the new job!!

[kimsquit]

lookin' good, Joel

[jtroster]

Tuesday my trainer called in sick so I decided not to try and beat my bench record. The gym was full of resolutionaries and there not anyone I could trust to spot me. But is was a great workout nonetheless.


BB Bench Press - 160/6, 180/1, 170/6, 190/1, 135/10

I'm getting used to the feel of the heavier weights. When I did the last set 135 felt so light I pumped it out like is was just the bar.


BB Bent-over Row - 155/6, 175/1, 165/6, 195/1, 135/10


Superset:
Close-grip Lat Pulldown - 120/8, 140/6
DB Shoulder Press - 45s/6, 50s/6

Twisting Crunch - 2x20


Work has been fun. Lots to learn. I am starting to get that "my brain is full" feeling by about noon each day. I also got to meet the CEO as he was in town to present what went on at the CES show in Las Vegas. We picked up several new design wins there.

And thanks to Jason, Scout, Pete, Hank and Chris for their comments.

One more thing: I was fitted for a new Tuxedo yesterday. The tailor pointed out to the other sales folk that I was obviously training regularly in a gym by the way the tux was fitting. I'll have to post another Tux picture for comparison

[Flynn]

Bulgarian Split-Squat - 20/15, 20/12

If I had a favorite leg exercise, that would be it . Good luck w/the new gig.

[jaguarr]

Damn, look at all the PB's. I've got some catching up to do.

jag

[HoosierHardGain]

Great new thread and great job on the workouts JT

[jtroster]

If I had a favorite leg exercise, that would be it . Good luck w/the new gig.

Split squats is the exercise I love to hate.

[Gunn27]

One more thing: I was fitted for a new Tuxedo yesterday. The tailor pointed out to the other sales folk that I was obviously training regularly in a gym by the way the tux was fitting. I'll have to post another Tux picture for comparison

Looking forward to the latest 007 look.

Glad to hear the career move seems to be working out so well!

[eddied27]

Nice work in here jt! Looks like the beginning of some good stuff in '07!

Take care.....Ed

[boyscouT]

One more thing: I was fitted for a new Tuxedo yesterday. The tailor pointed out to the other sales folk that I was obviously training regularly in a gym by the way the tux was fitting. I'll have to post another Tux picture for comparison

The name's troster... joel, troster.

[jtroster]

Last night I hit new personal best on deadlifts.


Deadlift - 225/6, 255/1, 235/6, 265/1(PB), 135/12

Wow, did that PB ever feel exhilarating.


Superset:
Walking Lunge - 30s/10, 30s/10, 35s/10
Good Morning - 85/8(PB), 75/10, 75/10

I'm getting the hang of doing Good Mornings. After the first set someone grabbed the squat rack so I finished using one of the fixed BBs.


Leg Raises - 2x20


Have a great weekend everyone.